CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
6 Minutes of shoulder Mobility with the bands on the rig
Then: 3 rounds
10 Scap Pullups or Kip Swings
10 Hollow Rocks
10 Arch Rocks
5 Scorpions Each side
SKILL WORK
Pull-ups (6-10 sets EMOM 1 Strict + 2 Kipp/Butterfly + 3 C2B)
Metcon
Metcon (Time)
10 Deadlifts @ 50% of 1RM
10 Bar Facing Burpees
Rest 1 Minute
x5
For Time