CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3x each:
30 Seconds on, 10 second Transition: Hollow Hold
Handstand hold
Arch Hold
Bike
SKILL WORK
Muscle-ups (Ring Muscle Up Technique Work)
Min 1: 8 Swings,
Min 2: 3-4 Transitions,
Min 3: 8 Dips
EMOM x 9
Those with Muscle ups can practice after minute 3 OTM, those who are close can try for last 3 minutes
Metcon
Metcon (Time)
4 Rounds for time:
25′ HS Walk (or 50′ Bear Crawl)
12 Alt arm DB Hang Clean n Jerks (50/35#)
12 Weighted Situps (w/1 DB)