TUESDAY January 15, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Purple Band Warm Up.

Then, 2 Rounds

10 Kip Swings

10 Hollow Rocks

5 Box Jumps

Gymnastics

Pull-ups (Kipping/Butterfly skill work)

EMOM x 10

Odd: 2-7 Kipping or Butterfly Pullups or Kip Swings

Even: 20-30 second Arch Hold

Metcon

Metcon (Time)

3 Rounds for Time:

12 DB Hang C&J right

12 DB Hang C&J Left (50/35#)

12 Box Jumps (24/20)
Rx+ 30/24″

Categories: WOD

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