CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Band in Rig Shoulder activation warm up.
Then 2x
5 Scap Pullups
5 Kip Swings,
10 Hollow Rocks
10 Arch Rocks
10 Leg Swings each way
Gymnastics
Pull-ups (3 sets max reps – See notes below)
Butterfly/kipping technique work 5 Minutes
Then 3 sets of Max Effort minus 1 (don’t go quite to failure) Reps at challenging scale with ample rest between.
(Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly)
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
Interval 1: Row 200/150m
Interval 2: 10 Ring Dips or 2-5 Ring Muscle Ups
Interval 3: Run 200m
Interval 4: 15 Burpees
Interval 5: Rest