CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll Warm Up
20 pendulums
10 scorpions
20 V-Ups
10 inchworm to pushups
Then: warm up on rig/rings
SKILL WORK
STRICT Pull-Ups (10 min EMOM)
Using 50% of max reps from previous 2 weeks:
Min 1: Pullup Reps
Min 2: Dip Reps
Dips (10 Min EMOM)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 Deadlifts (225/155#)
15 Medball Situps (20/14#)
20 WallBalls (20/14#)
200m Run