CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 Minute Row, Ski or Bike, then:
5 Scap Pullups, 5 Small Kips
5 Slow Squats, 5 Faster Squats
5 Slow Pushups, 5 Faster Pushups
Then 3 of each and 1 of each. Then go back up, 3 and 5 of each.
Gymnastics
STRICT Pull-Ups (10 Min EMOM)
Using 30% of max reps from previous recent max effort sets, 10 min EMOM: Strict Pull-up and Dip Reps to be completed within each minute
Dips (10 Min EMOM)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Row, Ski 500m or Bike 1.2km
15 Hand Release Pushups
9 Back Squats (155/105#) from floor