CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Footwork/Ladder x10
Wall Squats x10
Overhead Wall Squats x10
Wall Press x10
Squat Hold Side-2-Side Rock x20
Squat OH Reaches x5 each side
KB Swings x20
SKILL WORK
Bar Muscle-ups (ME Set, then 8×30% of that max w/:30 rest)
Kipping Bar Muscle
Ups
Beginner: Jumping
Muscle Ups/Assisted
Metcon
Plank Triathlon (AKA Cardio is Hardio) (Time)
Teams of 3/4:
Work through one portion at a time, 1 teammate is always in a plank.
– 5 Mile Bike
– 3K Row
– 1K Ski Erg
Teams can alternate start so that each group can use the Ski Erg. If still too many groups, 800m run switching every 200m.
Cool Down
Walk 200m
Wall Stretch 1 minute each leg, then lay with legs up on wall, one leg on top of opposite knee at 90 degrees
Extra Credit
Optional:
Inverted Row 5×8
+ Band Pressdown
4×25