CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Band Pass throughs 10 Hollow Rocks
10 Band Pullaparts
10 Supermans
10 Band Shoulder Press
20 Second Hollow Hold
Lateral Band Stretch
20 Second Arch Hold
Plus Hamstring Mobility
SKILL WORK
Pull-ups (Accumulate 10 Sets for Time of 1 Strict, 2 Kippin)
1 Strict, 2 Kipping/butterfly, 3 C2B …To Scale: 1 Negative + 2 Kip Swings or 1 strict plus 2 kipping pullups. Advanced athletes should go unbroken on each set.
Metcon
Metcon (Time)
5-10-15-10-5 Reps for Time of:
-Power Clean & Push Jerk (135/95#)
-Lateral Burpees over Bar