CrossFit Momentum – CrossFit
****We’ll email/SMS/Post to social media & WODIFY if any schedule changes due to STORM.****
Warm-up
Warm-up (No Measure)
Partner 2K Row
– Partner 1 – Row
– Partner 2 – 5 Pullups/ 10 pushups/15 Squats
Switch after 1 round of cindy
SKILL WORK
Muscle-ups (Skill WORK 12-15 minutes)
Ring Kips
Hips to Rings
Kipping Ring Pullups
Transition work
Muscle Up endurance (1-5 reps w/20 second rest x10)
Metcon
Metcon (2 Rounds for reps)
5AMRAP:
– 5 Ball Slams (30/20)
– 5 Handstand Push-Ups
2M Rest
5AMRAP
– 10 Ring Row
– 10 Burpee Box Jumps (Lateral)
Round 1 is Ball Slam/HSPU
Round 2 is Ring Row/ BBJ