CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds:
10 Alternating Leg V-Ups
5 push up to downward dog
5 beat swings
3 strict or kipping pull ups
3 Feet assisted Dips
Gymnastics
Strict Pullups + Dips
10 Min EMOM, alternate Minutes
Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted. Int 2: 3-5 Dips -Bar, Ring or weighted Ring. Pick a number that’s sustainable for all 5 sets of each
Add 1-2 Reps of each or go to a heavier weight from 9/10
STRICT Pull-Ups (Record Here)
Ring Dips (Record here)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
Row, Ski or Bike 15/12 Cals
10 Toes to Bar
Row Ski or Bike 15/12 Cals same machine
5 Bar Muscle Ups (Modified BMU or 2x C2B as scale)