CrossFit Momentum – CrossFit
Warm-up
KB Warmup (No Measure)
10 Alternating arm KB Swing (Choose Loading)
10 KB Squat Left
10 KB Squat Right
10 KB RDL Left
10 KB RDL Right
10 KB Push Press L
10 KB Push Press R
x2
Posterior Chain Mobility
Weightlifting
Deadlift (10@ 60% , 8@70%, 6@75%, 15-20 reps @ 50%)
Set interval clock for E2:15. Last set athletes may go at the end of the interval.
Single Leg RDL (2×6 Single Leg DB RDL Each Leg)
DB or KB
3111 Tempo – Go as heavy as you can maintain proper technique
Metcon
The clash of the colorful barbells (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Power cleans (135/95#)
7 Wall Balls (20/14#)
9 Cal Ski
*Fill all ski ergs first and then move to bike, only row if big class.