CrossFit Momentum – CrossFit
Warm-up
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Then: 30 Second Hollow Hold, 30 second arch Hold x3
SKILL WORK
Muscle-ups (12 Min EMOM)
Min 1: 8 Horizontal (feet on box) False Grip Ring Rows
Min 2: 8 Ring Swings or Hips to Rings
Min 3: 4 Negative strict muscle Ups or Top of dip Hold 25 seconds
Advanced athletes may practice muscle ups after minute 6 for the rest of the EMOM
Metcon
Metcon (Time)
3 Rounds:
9 PullUps
12 Bar Facing Burpees
15 Thrusters (95/65#)
Rest 2 Min after each Round