CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Before Class Mobility:
Choose 1 if limited for time
Foam Roll Lats, T-Spine, quads & Calves
Crossover Symmetry
Couch Stretch 2 Min Per Side
On a plate, Calf raise to ankle stretch
Warm-up (No Measure)
1 Minute Ski -Go off and on with partners if bigger class
Then:
6 Min AMRAP:
6 reps of each
2-Point Squats
Groiners
Inchworms
Yoga pushup w/foot pedals
Ait Squat
Kip Swings
Then 1 min Ski
Then:
2 Rounds:
3 DB Thruster
3 TTB
12 Double Unders or Singles
Metcon
0.2: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
2: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
20.2: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells