CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
15 Small Arm Circles each way
10 Large slow arm circles each way
10 Cross Body Reaches Each Way
10 Body Hug n Extend
10 Reach Up Reach Down
Then:
Purple Band in Rig
10 of each:
1 arm Row
Face Pulls
Lat Pull Down
Tricep Pushdown
Gymnastics
Pull-ups (5 Min Technique Work then: )
4×40% of max right into 5 burpees after each set, rest as needed after burpees
Options for scaling: Controlled kip swing only, kipping pull-ups, butterfly, butterfly c2b, weight vest)
Metcon
Metcon (4 Rounds for time)
1.2km bike
500m Row
Rest 2 min after each round