CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Reach Up Reach Down
10 inchworm to plank
10 Down Dog to Pushup
10 Lunge w/ T-spine rotation and reach
10 2-point Squats
50 ft High Hips Bear Crawls
10 Pause Arch to Hollow holds on pullup bars
Strength/Core
Tabata Plank (No Measure)
Looking to make these as challenging as possible. Deep Hollow body, creating tension throughout body.
Rest 3 Minutes after each tabata
Tabata Side Plank Reach Unders (AMRAP – Reps)
Alternate sides each interval
Tabata Hollow Hold (AMRAP – Reps)
Metcon
Metcon (Time)
HS Walk 75ft
20 Toes to bar
HS Walk 50ft
15 Toes to Bar
HS Walk 25ft
10 Toes to Bar
Cash Out
: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
Coach’s discretion on rounds. Row for Calories.