CrossFit Momentum – CrossFit
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Strength/Core
Metcon (No Measure)
12 Min EMOM
1 – :30 Arch Hold
2 – 10 Strict Straight Leg Raises
3 – :30 Hollow Hold
4 – 3-5 high step ups each leg
Metcon
Metcon (Time)
50 Goblet Squats (24/16kg) Buy In then:
3 Rounds for Time
– 15 V-Ups
– 12 DB/KB Alt Snatch (50/35)
– 9 Burpee Box Jumps
Rx+ 32/24, GHD or TTB
Extra Credit
Warm-up (No Measure)
OPTIONAL:
x3
KB Goblet Squat x20
Band RDL x20