CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
With a plate on floor in front of each athlete:
Step on step off (forward facing) x10e
Straight leg toe touch to top of plate x10e
Plate Jumps (forward Facing) x10
Step on step off (lateral) x10e
Single Leg Lateral Hops x5e
Lunge Wheel x1e
Squat Drops on Plate x10
Left arm waiter walk around gym
Right arm waiter walk around gym
Plate Ground to overhead x10
Plate shoulder press x10
SKILL WORK
Metcon (AMRAP – Reps)
Option 1:
8 Min EMOM
5 Box Jumps + Max Effort HSPU Each Min
Option 2:
8 Min EMOM
Min 1: 5 Box Jumps + Max Effort HSPU
Min 2: 30-40 Double Unders
Athlete to choose challenging box height. Score HSPU
Metcon
Metcon (AMRAP – Reps)
10 Min EMOM
– 3 Burpees
– 7 Wall Balls (20/14)
– ME Sit-Ups (Score)