CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Straight leg tippy toe walk
Straight leg heel walk
Heel to toe (pause at top) walk
Walk Pull knee to chest
High Skips
Skip for distance
Lateral Lunge Walk
Squat with hands overhead
Monster Walk
Broad Jump
Burpee Broad Jump
100 Jumps. start without rope, work on hops, then work with a jump rope.
Shoulder Mobility calf mobility
Start warming up the Thruster
Do 2 Rounds of 4 Thrusters
10-15 Doubles to work on the transition between movements.
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap