CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Passthroughs and Pullaparts, then:
5 Scap Pullups
10 Scap Pushups
10 Wall Squats
10 Kip Swings
5 pushups
10 Air Squats
10 Hollow Rocks
10 Arch Rocks.
Shoulder Mobility Coach’s choice
Gymnastics
Pullup + C2B + BMU Complex (E2M x 5: 3 Pullups + 2 C2B + 1BMU)
E2M x 5
3 Kipping or Butterfly Pullups, 2 Chest to Bar Pullups, 1 Bar Muscle Up. The sequence should be done unbroken. Continue to add a rep per round if successful.
Scaled: Either Omit BMU or break up movements or E2M: 5 Kip Swings, 1 Kipping Pullup or attempt, 1 Negative, 10 hollow Rocks
Metcon
Metcon (Time)
4 Rounds, Rest 1 Min After Each Round:
5 Strict PullUps
10 Power Snatch (95/65#)
15/12 Calorie Row, Bike or Ski