CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
High Hips Bear Crawl forward
High Hips Bear Crawl Backward
Inchworm to Pushup
Frankenstein Walks
10 Hollow Rocks
10 Arch Rocks
10 Split and Reach
5 Candlestick to Squat
30 Second HS Hold against Wall
30 Second HS Hold with shoulder taps or weight shift if possible
Metcon
Metcon (4 Rounds for time)
Every 7 Minutes for 4 Rounds:
2 Legless Rope Climbs or 10 Pullups
25 Sit-ups
Handstand Walk 50ft
30/20 Row, Bike or Ski Calories
Bear Crawl 50ft or 4 Wall Walk ups to scale