CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Stretch 1 min per side. Then PVC Warm Up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then, HSPU Warm Up
Gymnastics
Handstand Push-ups (E2M x 6: 3-7 Strict HSPU + 2-5 False Grip Ring Row)
E2M x 6:
Int 1: 3-7 Strict HSPU(May be deficit/Parallette) + 2-5 False Grip Ring Pullups
To Scale: 3-7 Strict Double KB Press from Tall Kneeling Postion + 3-5 False Grip Ring Rows
Metcon
Metcon
Metcon (Time)
5 Rounds for Time:
30 Double Unders
15 Pushups
10 Double KB Push Jerks (24/16kg)