CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll, then:
6 minutes Tabata style, rotate to different exercises:
Hollow Hold
Scap Retractions/beat swings
Arch Hold
Gymnastics bear crawl
Weightlifting
Push Press (8×4 EMOM @75%)
Metcon
Metcon (AMRAP – Reps)
20EMOM:
1 – 3-6 Ring Muscle Up
2 – 10 Pistols
3 – :30 Handstand Hold
4 – 1-2 Rope Climbs
POST WOD
forearm smash, foam roll glutes and quads.
Extra Credit
Single Leg RDL (3×6 each leg)
DB or KB