CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
High Hips Bear Crawl
Backwards bear Crawl
Lunge w/Twist
10 Hollow rocks
10 Arch rocks
5 Inchworm to pushup
5 Burpee Broad Jump
10 I-Y-T
Shoulder Mobility
Weightlifting
Shoulder Press (5×6@70%, rest no more than 30-45 seconds between)
Handstand Walk (Spend 5 min Practicing HS or HS walk)
HS Walk to be done after all 5 sets of Shoulder Press are complete
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
20/15 Cal Row, Ski or Bike
15 DB Shoulder to Overhead (50/35#)
5 Devil’s Press (50/35#)