CrossFit Momentum – CrossFit
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
SKILL WORK
Handstand Walk (15 Minutes)
Metcon
Metcon (Time)
5RFT:
– 8 Push Press (115/75)
– 10 Front Rack Forward Lunge (115/75)
– 12 Calorie Row
THURSDAY VELOCITY
CrossFit Momentum – VELOCITY
Warm-up
Slam Ball WarmUp (No Measure)
3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
Conditioning/Skill
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
5 Strict Pullups
10 Weighted Step Ups
5 Strict Dips
15 Ball Slams
50′ Plate Push