CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Calorie Row
Fire Hydrant x10 each
“W” Hold :15
“W” Raises x15
Forward Hip Circles x10 each
“T” Hold : 20
“T” Raises x15
15 Calorie Row
Backward Hip Circles x10 each
“Y” Hold :25
“Y” Raises x15
Hamstring Kicks x10 each
“I” Hold :30
“I” Raises x15
Weightlifting
Paused Front Squat (4/4/2/2 (65-67.5-72.5-75%))
Metcon
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Full Squat on Snatch
()
Metcon (Time)
20-15-10-5
Ring Dips
Full Cleans (135/95)