CrossFit Momentum – CrossFit
Warm-up
3 (No Measure)
50 Jump Rope
6 Forward Lunge with elbow drop each side
8 Side Lying Open Book Mobility
50 Jump Rope
10 Pushup to Pike
8 Lateral Lunge Each Side
50 Jumps
SKILL WORK
Handstand hold
Handstand Walk
Strength/Core
Dumbbell Snatch (4×3, each arm)
Full squat or Power/Muscle.
L-Sit (Hanging L-Sit 3×20 sec)
Metcon
Metcon (2 Rounds for reps)
5 Min AMRAP
5 Wall Ball (20/14>10 feet)
5 Handstand Push-Ups
Rest 2 minutes
5 Minute AMRAP
5 Thrusters (95/65#)
5 PushUps