CrossFit Momentum – CrossFit
Warm-up
Row/KB Swing EMOM warmup (No Measure)
8 Minute EMOM
1 – Row or Ski 12/10 Cal
2- 12 Kettlebell Swing (choose weight)
SKILL WORK
Tire Flip (6 minute skill work, then EMOM)
12 Min EMOM:
Min 1: 30 Second Tire Flips
Min 2: Plank 30 seconds
Metcon
Metcon (Time)
4 Rounds, Rest 90 seconds after each round
Run 400m
1km Bike
75 Double Unders