CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Full body foam
roll and specific
mobility
Strength/Core
Metcon (No Measure)
12EMOM
1 – 8e Shoot Throughs
2 – 5 Negative Ring Dips (Goal 5-7 second decent)
3 – 6-12 Toes-2-Bar (Advanced look for speed, time each round)
Metcon
Metcon (AMRAP – Reps)
16EMOM
1 – 14/10 Calorie Row then ME DB/KB 1- Arm Ground-2 OH (50/35) Alternate arm per round
2 – Rest
Bigger classes, alternate rest minute. Score G20 Reps only