CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
x3
5 Strict Pullups or Scap pullups
10 Pushups
15 Air Squats
Gymnastics
Warm-up (No Measure)
Wall Sit :60
30″ :08 Eccentric (can hold a pole for this or use both legs to scale x5e
Pistol Hold :20e (Can be assisted)
30″ Step-Up x8e (Can be assisted with Pole or use other scale as necessary)
Pistol Wall Sit :20e
Then: Pistol Endurance
Pistol Endurance (Time)
Endurance:
10 set cap, no more than 100 reps. 15-20 seconds rest between each ONLY.
Note time
100 reps in 10 sets or less would be considered “Rx” If athlete doesn’t have 10×10 unbroken, choose a number that works. Example 10 sets of 4
Note rep scheme in Notes for next time
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
7 Pullups
9 Box Jumps (24/20″)
Run 200m (or Row/Ski 250m)