CrossFit Momentum – OPEN PREP/SKILLS
Warm-up
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Fire Hydrants each side
10 Med Ball Squat
10 Med Ball Pushups
10 Ball Slams
SKILL WORK
Burpees. To target, over barbell.
Discussion on When to change out plates, how to do so efficiently.
Barbell Cycling
Squat Cleans. Discussion on how to effectively cycle.
Metcon
Metcon (Time)
For Time:
10 Bar Facing Burpees
14 Squat Cleans (115/75)
10 Bar Facing Burpees
10 Squat Cleans (155/105)
10 Bar Facing Burpees
6 Squat Cleans (185/125)
Scaled:
(85/55)
(105/75)
(135/95)
Extra Credit
Handstand Push-ups (6 min EMOM – Find a rep count you can maintain.)
If more than 5, go deficit, strict or kipping.