CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
In Place Footwork 6x:20
10 Push-Up + Floor Thruster
:15 Floor Y Hold + 15 Floor Y Raises
10-2 Point Squat
10 each 1-Leg Glute Ham Raise (heel on floor)
8 each Reach Roll Lift
20 Reverse Crunches
Weightlifting
Handstand Push-ups (10 Min EMOM)
Find a rep count you can maintain up to 5. If 5 per minute is easy, go deficit or work strict/kipping, whichever is your weakness. Scale to On Box or Regular/Ring Pushup rather than DB press.
Metcon
Metcon (AMRAP – Reps)
4 Rounds for Reps
Minute 1 – Calorie Row
Minute 2 – Stone/Heavy Ball to Shoulder
Minute 3 – Wall Balls (20/14)
Minute 4 – Rest
Bigger Groups start on alternate movements based on Stone/Ball weight. Add total Reps