CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Minute Row, SKi or Bike, then:
2x
10 Ring Rows
10 V-Ups
15 Banded Face Pulls
15 Air Squats
Gymnastics
STRICT Pull-Ups (Find Max Reps)
Find one set of Max reps
Then: 3 sets of 50% of that number. If max set is less than 5, do 3×5 with a band.
For those without unassisted strict pullups, max set can be done with a band, then do 3×3 negatives instead of the 3×50%
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
Bike Row or SKi 25/20 Calories
10 Toes to Bar
15 Goblet Squats (32/24kg)