CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
DB Overhead Walk 50m Each Arm
10 Kip Swings or Scap Pulls (or 5 Ring Rows)
5 Snap to Hollow
10 Supermans
Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.
Strength/Core
Alternate through movements
Bent Over Row (4×10)
Tall Kneeling KB Press (3×8 Each Side Alternating each Rep)
GHD Back Extensions (3×12 )
Or Supermans
Metcon
Metcon (Time)
Toes to Bar
Lateral Burpees over Bar
Push Press (115/75#)
1,2,3,4,5,6,7,8,9,10 of each
12 Minute Cap
If Time Cap is Hit, time is 12 minutes plus 1 second per rep missed.