CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Single Leg Glute Bridges
10 V-Ups
10 Single Leg Lateral Hop
10 Air Squats
10 Ring Rows x2
Gymnastics
STRICT Pull-Ups (6×3-5 Reps, C2B if possible)
2 seconds down, 1 second up
-Scale with 6×2-3 five second negatives, Tempo Ring Rows, Top of pullup bar holds
-Then: Accumulate 50 Banded Face Pulls
Metcon
Metcon (3 Rounds for time)
20 Back Rack Lunge (115/75#)
Run 200m
10 Thrusters
3 Rounds
Each round for time, rest 2 Minutes after each