CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
High hips Bear Crawl down and back
10 Hollow Rocks
Lateral Plank Walk Down and Back
10 Supermans
Lunge w/Twist down
Reverse Lunge w/overhead reach back
10 Hollow to Arch Rolls
Inchworm to pushup down
Monster Walks back
Banded Shoulder Opening and mobility
Gymnastics
Handstand Walk (E2M x 6 rounds:)
HS Walk 25ft
5 Strict Ring Dips w/2 second pause at top
30 Second Hollow Hold
*To Modify:
30 Second Handstand on wall or OH DBs Hold, 5 Perfect Pushups, 30 second Hollow Hold
Metcon
Metcon (Time)
10 Devil’s Press (50/35#)
20 Calorie Bike
30/20 Strict HSPU
20 Calorie Bike
10 Devil’s Press
*If all bikes are taken, use Rower then Ski.