CrossFit Momentum – CrossFit
Warm-up
Core Warmup (No Measure)
Gymnastics Bear Crawl forward/back
Hollow Hold
Superman Hold
Straddle Rock to sit up and reach
Handstand Hold
SKILL WORK
Metcon (AMRAP – Reps)
9 min EMOM
1 – 8 -12 Box Shoot Throughs
2 – Rig Holder Levers
3 – Kick Up Wall Walk
Ins
Handstand Walk (10 Minutes)
10 Minutes,
partner HS walking,
partners hold each
others feet,
advanced athletes
walk on own
Metcon
Metcon (AMRAP – Reps)
12EMOM
1 – ME Calorie Row/Bike
2 – ME Burpees
3 – ME Double
Unders
4 – Rest