CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
20 Seconds on, 10 Seconds off, rotate through 3x of each:
Wall Ball Air Squat & Toss to a partner (Like a wallball shot)
Lateral Tosses Right
Lateral Tosses Left
Med Ball Over Unders
Metcon
A: Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
14 Synchro KB Swings (24/16kg)
14 Partner Situps
14 Partner Alternating Box Jumps (24/20″)
14 Calories of choice (Each)
B: Metcon (Time)
Start exactly 10 minutes after Part A
For Time:
Set up like a relay
50 Ball Slams
40 Step Overs
30 Calorie Row
20 Jumping Lunges
10 Synchro Burpees
One person working at a time except Burpees. Every time you switch you have to run back to starting line and tag partner.