CrossFit Momentum – CrossFit
Warm-up
Warm Up #1 (No Measure)
5-8 Minute Foam Roll
Then:
10 Calorie Row/Bike or Ski
10 Pass Throughs
5 Inchworm to Pushup
5 Scorpions each side
10 Bottoms Up Squats
Thoracic Spine Mobility
SKILL WORK
Warm-up (No Measure)
Pick a progression based on
skill level:
Working to get a Pull Up or Want to improve on pullups –
3 Rounds
10 Bar Shrugs / 10 Bar Kips /
10 Hips to Bar
10 Ring Rows
12 Banded Strict Pull-Ups
:30 Plank
Working to get a Muscle Up or have muscle ups –
3 Rounds
10 Ring Kips /10 Toe-to-Rings/ 10 Hips-to-Ring
8 Low Ring Muscle Up Transitions
6 Strict Pullups, 6 Strict Ring Dips
:30 GHD Parallel Hold
Metcon
Team “Welcome to the Pain Cave” (Time)
5-10-15-25-15-10-5 Calories
Ski
Bike
Row
May be done in teams of 2,3, or 4.