CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Blue Banded Shoulder Mobility in Rig
Then 2 Rounds
10 Supine Floor Press
10 Hollow Rocks
10 Rock back and reach
Then 10x I-Y-T and Calf/ankle Prep
Gymnastics
Metcon (No Measure)
E2:30 x 5:
1-3 Ring Muscle Ups + HS Walk 25ft
Athletes may work strict or kipping
Modifications: Assisted Ring Muscle Ups or 5 Strict Ring Dips
30 Second HS or OH DBs Hold + 20 second Hollow Hold
Metcon
Metcon (Time)
3 Rounds for time, rest 2 min after each:
Run 400m
20 Box Jumps (24/20″)
Run 200m