CrossFit Momentum – CrossFit
Warm-up
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
Warm-up (No Measure)
17.4
Row 1 minute straight legs
Row 3 minutes regular. Every 30 seconds adjust Cal/Hr pacing, working up to a hard but sustainable pace by end.
Then:
Squat hold :30
Floor Press x10
Arch hold :20
Arch rock x10
Hollow hold :20
Hollow rock x10
Deadlift x5 at 50% of weight for WOD
MB Thruster x10
Deadlift x5 at 75%
HS Hold :15 + HS Shrug x10
Deadlift x5 (your Rx weight for the wod)
HSPU 3-5 reps or your variation