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
Then: PVC/Box Rack Mobility
Weightlifting
Clean (10 Min EMOM)
Min 1-3: Tall Clean + Clean Pull + Hang Clean
Min 4-6: Hang Clean + Clean
Min 7-8: 1 Clean 72.5-82.5%
Min 9-10 : 1 Clean 82.5-87.5%
Metcon
Triangle of Sprints (9 Rounds for calories)
3 Rounds for Max Calories:
20 Seconds Bike, Rest 1:40
3 Rounds for Max Calories:
20 Seconds Ski, 1:40 Rest
3 Rounds for Max Calories:
20 Second Row, 1:40 Rest
*MUST reset machines after each effort.
*If more than 12 athletes, have 2nd wave of athletes start at 1:00, 3:00 etc..