CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Jump Rope
8 half kneeling Bottoms up KB Press each side
8 KB high Pull
8 Kip Swings
8 Push Ups
SKILL WORK
Ring Dips (1 Max Effort Set Strict Ring Dips)
Then 3×50% of that number. Indicate if bands used and/or stantions.
Metcon
Metcon (Time)
25 Push Press (115/75#)
25 Box Jumps (24/20″)
25 Chest to Bar
25 Push Jerks
25 DB Step Ups (50/35#)
25 Chin over Bar Pullups