CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll/Lacrosse ball
Hips, Lats, Shoulder
Girdle, yes girdle.
Strength/Core
Metcon (No Measure)
x3
:20 Ring Support Hold
x4e/e Hollow to Arch Roll
x12 Parallette Shoot Throughs
x12 Back Tuck Rolls to Straddle
SKILL WORK
Muscle-ups (5-10 sets)
Muscle Up Skill work
Endurance for those with muscle ups (choose a rep count that is doable and hit that same number with only 20-30 second rest in between)
Controlled Transition work
Banded Low Rings
Metcon
Metcon (Time)
3 Rounds For Time:
5 Thrusters (155/105)
10 Ring Dips
15 Ball Slams (30/20)
30 Lateral Bar Hops
Extra Credit
ROWvember (Distance)
Add your rowing meters here!