CrossFit Momentum – CrossFit
Warm-up
Hamstrings & Shoulders (No Measure)
20 Alternating Foot Pedals
10 DownDog to Pushup
10 Deep Lunge (keep hands planted, alternate legs)
10 2-point Squats
10 Hands Only inchworms – reach out beyond shoulders
10 Side Plank with Reach through
10 Standing cross body reach
10 Hands overhead Shrug and release
10 Leg swings each way
Metcon
Metcon (Time)
5 Rounds:
12 Back Squats (1/2 Bodyweight)
200m Run
9 Toes To Bar
Rest 90 Seconds
Cash Out
Skill Work athletes’ choice
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes