TUESDAY June 4. 2019


CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

7 Calories

5 Scap Pushups

3 Pushups

5 Scap Pullups

1-3 Strict Pullups (on rings or bars)

3 Hollow to arch Rolls

SKILL WORK

Strict Muscle Up Progressions (Week 2 – Skill work then EMOM)

9 Minute EMOM:

Int 1: 3-5 False Grip Strict Ring Pullups or 7 False Grip Ring Rows

Int 2: 2-3 Negative Ring Muscle Ups or Negative Dips

Int 3: 5-7 Strict Dips, Focus on Elbows tight and back

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes for 4 Rounds, each for time:

5 Chest to Bar Pullups

10 Squat Clean (155/105#)

20/16 Calories

5 Chest to Bar Pullups

Categories: WOD

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