CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
50 Mountain
Climbers
x3
– Hollow Hold + Hollow Rock :10 +10
– Arch Hold + Arch Rock:10+10
– Plank Walkouts x8
Gymnastics
Chest-To-Bar Pull-ups (Endurance 10×2-10 reps 20 seconds rest between)
Kipping Skills first, then split into groups. Some will continue to work skills, others follow sets and reps above.
Metcon
Metcon (Time)
For Time:
For Time:
800M Row then…5 Rounds:
– 12 Box Jumpovers (24/20)
– 6 Pull-Ups
– 3 Power Cleans (185/135)
Stagger Start if necessary