SATURDAY September 21 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Stretch Warm Up

Then Ring Prep Warm Up

Ring Warm Up (No Measure)

5 Ring Swings

5 Toes to Rings

10 Hollow Rocks

10 Arch Rocks

5 Ring Swings

5 Hips to Rings

10 Hollow Rocks

10 Arch Rocks

Metcon

Metcon (3 Rounds for time)

3 Rounds, Each for time. Rest 3 Minutes after each:

30/25 Calorie Bike or Ski

15 Burpee to Target

50ft Walking Lunge

5 Muscle Ups (15 Dips as scale)

Categories: WOD

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