CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
20 Seconds on, 10 Second transition
Hollow Hold
Superman Hold
Air Squats
HS Hold or Kick Ups
SKILL WORK
6-8 Minutes of Handstand/Walk Skill Work
– Weight Shifting/Lateral Wall Walks
– Shoulder/Head Taps
– Plate up/downs
– Partner kick-ups – Partner walks
Weightlifting
Shoulder Press, Push Press, Jerk Complex (5+5+5, 4+4+4, 3+3+3)
Any Style Jerk
Increasing starting at about 70% of shoulder press
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
10 Thrusters (95/65#)
10 PullUps
30 Double Unders