CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
DB Warm UP –
2 Rounds:
100m Jog
10 RDL (both legs down)
10 Bent over Row
5 Half Kneeling Press each side
5 Cossack Squat each side
Weightlifting
Clean (E2M x 6 sets. Notes below)
Intervals 1&2: 2 Clean from Hip Pocket
Intervals 3&4: 2 Clean from Below the Knee
Intervals 5&6: 2 Clean from Floor (may drop between reps)
All 6 sets should be working sets, build slowly
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
200m Run
7 Pushups
15 Air Squats
*w/ 20/14 weight vest or run/squat w/30#/20# ball if no vest