CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple Band Warm Up.
Then, 2 Rounds:
10 Kip Swings
10 Hollow Rocks
3 Strict Pullups
Gymnastics
Pullup + C2B + BMU Complex (E2M x 6: 3 PU + 2 C2B + 1 BMU -Goal unbroken sets)
3 Pullups +2 Chest to Bar Pullups +1 Bar Muscle Up
*Continue to add a rep per round if successful.
*Scaled: Either Omit BMU or E2M: 5 Kip Swings, 1 Kipping Pullup or attempt, 1 Negative, 10 hollow Rocks
Metcon
Metcon (Time)
3 Rounds For time, Rest 2 Min after Each Round:
Run 400m
10 HSPU
15 Push Ups