CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Softball/Lax Ball Mash.
Then 3x:
5 Inchworm to Pushup
10 Scap Pullups
10 Hollow Rocks
10 Wall Facing Squats.
Then Banded Shoulder Mobility
Gymnastics
Strict Muscle Up Progressions (Skill work then EMOM)
9 Min EMOM
Int 1: 7 False Grip Ring Rows
Int 2: 2-3 Negative Ring Muscle Ups or Negative Dips
Int 3: Controlled Transition Work
Metcon
Metcon (Time)
3 Rounds for Time
12 Back Rack Lunge Steps (135/95#)
12 Lateral Bar Burpees
12 Toes to Bar