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″