CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x2
Lunge Wheel x1e
Squat Hold + Overhead Reach :15e
Straddle Stretch x8
Lunge w/Elbow Drop :15e
Arm Circles: small, large, across the body x10e
SKILL WORK
2 rounds
1 – :30 Arch Hold
2 – 7 Scap retractions
3 – :30 Hollow Hold
4 – 7 Bar Kips
Pull-ups (7-10 sets of 2-10 reps)
Kipping & Butterfly Technique/Endurance Work. Endurance 7-10 sets, strict 20 seconds rest. Choose a rep number that is sustainable.
Metcon
Metcon (Time)
8 RFT:
6 Pistol Squats
200m Run if it’s decent weather or Row
1 Rope Climb
Rx+ with a weight vest
20 Min time cap