CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x: 20 Second Hollow Hold,
20 Second Arch Hold.
10 Inchworm to Pushup.
10 Lunge with elbow Drop.
3 Wall Climbs.
Then, Banded Shoulder Mobility on rig.
SKILL WORK
Handstand hold (Technique, then 8 min EMOM)
Handstands Warm Up Technique, then:
8 Minute EMOM
Min 1: 45 seconds HS Hold work (Freestanding, on wall, kick ups)
Min 2: 10 Hollow Hold 10 Arch rocks or superman
Metcon
Metcon (5 Rounds for reps)
5 2-minute rounds of:
10 thrusters (95/65)
200-m row
Max-rep thrusters
Rest 3 minutes between rounds.
Record Only second set of thrusters each AMRAP.
From crossfit.com 8/24/18