CrossFit Momentum – CrossFit
“September 11 was a reminder that life is fleeting, impermanent, and uncertain. Therefore, we must make use of every moment and nurture it with affection, tenderness, beauty, creativity, and laughter.” —Deepak Chopra
Warm-up
Warm-up (No Measure)
EMOM x 9:
Int 1: Ski 40 Seconds
Int 2: 10 Hollow Rocks, 5 Arch Rocks
Int 3: 5 Scap Pulls ups, 5 Scap Push Ups
Gymnastics
Strict Pullups + Dips
10 Min EMOM, alternate Minutes
Int 1: 3-5 Reps of most difficult variety – Strict, Strict C2B, Weighted.
Int 2: 3-5 Strict Dips -Bar, Ring or weighted Ring.
Pick a number that’s sustainable for all 5 sets of each
STRICT Pull-Ups (Record here)
Ring Dips (Record Here)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 Russian Swings (24/16kg)
25ft HS Walk or 50ft Overhead Carry Each arm
50ft Goblet Lunge
20/16 Calorie Row, Ski or Bike
Rest 2 Min after each Round