CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Bear Crawl For/Back
PVC Warm Up
– 10 Passthroughs
– 5e Big Circles
– Back Squat
– 10e Twists
– 10 Good Morning
– 10 Behind Neck Press
– 10 Overhead Squat
– 10 Toe Touch to Overhead Reach
Weightlifting
Front Squat (3×12@65-70% + Coach’s Choice Core Work)
Clock E3M
Metcon
Metcon (AMRAP – Rounds and Reps)
12AMRAP
– 10 Hang Squat Snatch (95/65#)
– 15 Russian KB Swings (24/16kg)
– 20 Wall Balls (20/14>10′)
Extra Credit
Warm-up (No Measure)
OPTIONAL:
DB OH Walking Lunge 3x8e
+ Mini Band Lateral Walk 3x10yd each