CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Moving Warm-Up
– High Knees
– Butt kicks
– Forward Lunge w/twist
– Reverse Lunge
– 1-Leg RDL Walk
– Opposite foot kick ups
– Inchworm
Then:
Tabata 8 intervals, alternate movements:
V-Ups
Hand Release Push-Ups
Russian Twists
Supermans
Weightlifting
Snatch (15 Min to work up to heavy 3 rep touch and go)
Power or Full
Metcon
Metcon (AMRAP – Reps)
5 Min AMRAP
– 5 Pull-Ups
– 5 Wall Balls (20/14 to 10ft)
2 Minute Rest
4 Min AMRAP
– 4 HSPU
– 4 Toes-2-Bar
2 Minute Rest
3 Min AMRAP
– 3 Chest-2-Bar Pull-
Up
– 3 Med Ball Burpees (overhead finish)
Total Reps as score.