CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Run
Spiderman Stretch 8x Each
Lateral Drop Unders x8 each way
Sleeper Stretch :60 each side
12 Scarecrow + Shoulder Press
8 Each Leg Hamstring Kicks
SKILL WORK
Warm-up (No Measure)
x3
– 1-3 Skin the Cat
– :20 Hollow Rock
– Max Effort Ring Dips
– 6e 1-Arm KB/DB Bent Over Row (Knee/Hand on Bench)
Weightlifting
Front Squat (5×3@90%)
Metcon
Metcon (Time)
12EMOM
1 – 2-5 Jumping Muscle Ups (Rx+ 2-5 Muscle Up)
2 – 20 MB Forward Lunge (ball overhead)
3 – 12 Hand Release Push-Up, Plank for rest of Min
4 – 30 MB Russian Twist (15 GHD Rx+)
Mark 12 min if completed entire emom. If missed reps, add a second per rep missed