CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll, then
Purple Band Shoulder Activation then Coach led full body dynamic Stretching
Weightlifting
Push Press + Push Jerk Complex (E2:00 x 5, building)
5 Sets, Building E2:00
Each Set consists of: 1 Push Press + 1 Push Jerk+1 Push Press + 1 Push Jerk + 1 Push Press +1 Push Jerk
Metcon
Metcon (3 Rounds for time)
Every 5 Minutes, each for time x 3:
400m Run
12 Pullups
5 Ground to Overhead
**Weights to increase each round: Males:95/135/165
Females:65/95/115
**Athletes responsible for changing weights at end of each round