CrossFit Momentum – CrossFit
Warm-up
Banded shoulder prep (No Measure)
10-15 reps of Each
Banded Pullaparts Overhead
Banded Pullaparts to Chest
Banded Pass Throughs
Banded Strict Press
Banded Overhead Squat
Banded lat side stretch
Banded High Pulls
Banded RDLs
Gymnastics
Pull-ups (Technique/Endurance)
**Butterfly/kipping technique work or 5×1-3 negatives or banded strict
**Then 6×4-6 of appropriate scale from below at challenging scale with 20-30 seconds max rest between.
**Options include: Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes, Each for time:
12 Burpee Box Jumps (24/20#)
15 Situps
18/15 Calorie Row, Ski or Bike
**Modify by decreasing reps to something doable but challenging.