CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band warmup
Then 2 rounds:
10 kip swings
10 hollow rocks
5 box jumps
Gymnastics
Pull-ups (Kipping/Butterfly Endurance work 10 Min EMOM)
6 weeks to work some kipping/ butterfly endurance and/or skills. For those without pullups, strength work alternating negatives and kip swings.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 Minutes
3 Strict Pullups
5 Strict HSPU
7 Box Jumps (30/24″)
9 Calorie Row, Bike or Ski
Rx+ 30+2 plates/30″