CrossFit Momentum – CrossFit
Warm-up
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Lax Ball and/or Foam Roll lats, upper body.
SKILL WORK
Metcon (AMRAP – Reps)
12EMOM
1 – 5 Strict Pull-Up
2 – 8 Explosive Hips
3 – 12 Hollow Rock
Kipping/Butterfly Technique Work (10 minute. Endurance work if proficient)
SkilL Work
Metcon
Metcon (Time)
8 Rounds each, alternate with a partner:
Row 250m
30 Double Unders
Rest until partner is done