CrossFit Momentum – CrossFit
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then with a purple band in Rig:
Lat Pulldowns
Straight arm circles
Face Pulls
Tricep Pushdowns
Shoulder Stretch
Gymnastics
Kipping/Butterfly Technique Work (10 Min of skillz)
SkilL Work
Spend 10 Minute working on skills and drills. Start at most basic level even if your pullups are strong.
Metcon
Metcon (6 Rounds for time)
Every 4 minutes, for 24 minutes (6 rounds):
20/16 Cal Row, Bike or Ski
30 Double-Unders
10/7 Cal Row, Bike or Ski (different Machine)