CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Pain Cave (Row, Bike or Ski)
Then 2 rounds of:
5 DB High Pulls Each Side
5 Broad Jumps
10 Scap PUSH ups
10 Banded Air Squats
Gymnastics
Handstand Walk (10 Min EMOM)
**Can Walk on hands: Max Distance Min 1, 30 Second Hollow Min 2 EMOM x10
**Almost there: Lateral wall walks, shoulder taps, walk in toward wall, alternate 2 EMOM
**Not there: From pike position on box: walking around the box, shoulder taps…Alternate with 30 Second Hollow Hold EMOM
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles