CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
10 Scapula Pullups
10 Hollow Rocks
10 PVC Banded Lat Pull Downs
10 PVC pass throughs
10 Arch rocks
10 Kip Swings (bar or rings)
10 PVC Reach up Reach down
10 PVC Snap to Hollow
10 V-Ups
10 Scapula Pullups
SKILL WORK
Muscle-ups (12 minutes of Skill. )
Athletes with muscle ups can EMOM after Min 4
Muscle Up Progressions x3 rounds
0-2 Min: Focused Banded or feet on box Transition Work. Focus on false grip and catching low in the dip.
2-4 Min: 8 Hollow Rocks + 8 Ring Swings
Modify Banded work with 5 pullups and 5 dips
Metcon
Metcon (Time)
3 Rounds for Time:
20 Thrusters (75/55)
15 Russian KB Swings (24kg/16kg)
200m Run
Rx+115/75