CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400m run
High Hips Bear Crawl 50ft
Crab Walk 25ft
Lateral Plank Crawl 25ft each way
Inchworm to Pushup 25ft
20 foot pedals each side
Then:
Shoulder mob coach’s choice
Gymnastics
Handstand Push-ups (Option 1 or Option 2)
HSPU
Strict work:
-Option 1: No HSPU to 3 Strict – 10×1 Negatives (slow decent) – to a deficit if control is maintained. Then 5×5 Pike or Box Pike HSPU
-Option 2: 5×2-5 dead stop strict HSPU
then 3×5 kipping – to a deficit if easy
Metcon
Metcon (Time)
6 Rounds
Run 200m
15 Box Jump Overs (24/20)
9 Pullups
Rest 1 minute after each round