CrossFit Momentum – CrossFit
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Warm-up
Ring Warm Up (No Measure)
2 Rounds:
Skin the Cat
5 Dips or 10 pushups
5 Ring Swings/Hips to Rings round 2
2 Wall Climbs
10 Hollow Rocks
SKILL WORK
Muscle-ups (SKill Progression)
1 Hips to Rings, 1 Muscle Up, 2 Dips EMOM x8 if possible or Every other minute
Scaled Hips to Ring and Transition progressions on the low rings
Metcon
Metcon (AMRAP – Reps)
Tabata’s
* Lower score of each exercise is score. Full Tabata of each before rotating
1. Ring Push-Ups
2. Headcutters (24/16kg)
3. Hang Power Cleans (95/65)
4. Double Unders
Cool Down
Forearm Smash
Calf Smash