CrossFit Momentum – CrossFit
**Today’s Workout is in honor of Lennis Osorio, a CrossFit Momentum member, friend and family member who passed away 3 years ago after fighting a battle with cancer. Lennis touched the community in many ways, she had a sweet and joyful spirit and would light up any room. Please keep her in your mind today throughout the workout.
Warm-up (No Measure)
20 second bar Hang
50ft overhead carry each side
10 Hollow Rocks
10 Leg swings each way
10 wall facing squats
Farmer’s Carry (Build to a heavy 25m Farmer Carry)
Spend 12-15 Minutes building
45 second plank hold after each set
Handles to be used, Emphasize setting breath, tight core throughout, engaged shoulders to prevent swaying.
“Go Hard or Go Home for Lennis” (AMRAP – Rounds and Reps)
Teams of 2: AMRAP 10 Minutes
Athlete A: 30 Double Unders, 15 Cleans (full squat)
Athlete B: Row for Meters
Options for Loading (65/95/135)
“Over, Under, and Up for Lennis” (AMRAP – Reps)
Teams of 2: 7 Minute Clock
5 Minute AMRAP:
“Over Your Partner” Burpees
At the conclusion of 5 min, athletes will lock feet and transition to AMRAP Partner situps as possible.