CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
4 minutes: 30 seconds on, 30 seconds off Rowing
Then:
10 Shoulder Tap from plank each side
10 inchworm to pushup
30 second superman hold
10 Hollow Rocks
80 ft Overhead Walk each arm with KB
5 KB push press each
SKILL WORK
Handstand Walk (EMOM x 10)
**Can Walk on hands: Manageable unbroken distance EMOM x10
**Almost there: Lateral wall walks, shoulder taps, walk in toward wall, alternate 2 EMOM
**Not there: From pike position on box: walking around the box, shoulder taps…Alternate EMOM
Metcon
Metcon (Time)
Row or ski 1,000 meters
Then, 4 rounds of:
12 WallBalls (20/14#)
9 Russian KB Swings (32/24kg)
6 Ring Dips
Then, ski or row 1,000 meters
Athletes must Ski AND row unless more than 7 people, then athletes must (Ski or Bike )& Row