CrossFit Momentum – CrossFit
Warm-up
Hinshaw Runners Warm Up (No Measure)
high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot
Conditioning/Skill
400m Run (Time)
Max Effort 400m Run
Rest 3 Minutes
400m Run (Time)
Max Effort 400m Run
Metcon
3 Minute Rest after each movement. This is a repeat from 4/18/18. Check to see how scaled etc.
2 Min Max Burpees (AMRAP – Reps)
2 Min Bike for Calories (Calories)
2 Min Max Double Unders (AMRAP – Reps)
Rx+= 1 set max reps
1 set of Max Unbroken Reps for advanced (50+ reps). Otherwise total doubles within 2 Minutes
2 Min Max WallBalls (20/14# to 10/9′) (AMRAP – Reps)
2 Min Max Situps (AMRAP – Reps)
Full Range of Motion