CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
100 Single Unders or 50 Singles/50 Doubles
10 Banded Pass throughs
15 Banded Pull Aparts
20 Overhead Squats w/band
Lat Stretch w/Band
Strength/Core
Strict OR Weighted Pullups, increasing
STRICT Pull-Ups (5-5-5-5-5)
Alternate with 30 second Hollow Hold
Weighted Pull-ups (5-5-5-5-5)
Alternate with 30 second Hollow Hold
Metcon
Metcon (Time)
4 Rounds For Time:
8 Strict HSPU
12 Burpees
16 Calorie Ski, Bike or Row
Fill Ski Ergs first, then Bike, then Row