CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
High Hips Bear Crawl Forward,
High Hips Bear Crawl Backward
Inchworm to Pushup to Down Dog
Monster Walks,
10 Hollow Rocks,
10 Arch Rocks,
10 Scapula Pullups.
Mobility – Lat activation and mobilization
Gymnastics
Kipping/Butterfly Technique Work (8 Minute EMOM-perfect positioning work)
Kipping/Butterfly Skills or Endurance for 8 Min EMOM
Scale with Bar Hangs or Scapula Pullups
then:
50 Banded Facepulls,
(20 Second Hollow Hold every 10 Reps)
Metcon
Metcon (Time)
10 Rounds
7 PushUps
5 Box Jumps (30/24″)
3 Strict PullUps
Rx+ Strict C2B/Deficit Pushups (45# Plates either side)