CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2x:
10 Hollow Rocks
10 Arch Rocks
High Hips Bear Crawl Forward and Backward.
5 Inchworm to Pushup
5 Strict Pullups or 10 ring rows
30 Second HS Hold
Then, Banded Shoulder Mobility on rig.
Weightlifting
**Alternate EMOM between movements. 10 Intervals total
**Athletes may increase
Seated DB Press (5 reps)
Bent Over Row (8-12 Reps)
Metcon
Metcon (Time)
50 WallBalls (20/14#)
50ft HS Walk
50 Russian KB Swings (32/24kg)
50ft HS Walk
50 WallBalls
**Scale HS Walks to 20 Shoulder taps on box or wall, 40 second HS Hold or 100ft bear Crawl