CrossFit Momentum – CrossFit
Warm-up (No Measure)
DB Overhead Walk 50ft Each Arm,
10 Kip Swings or Scap Pulls (or 5 Ring Rows)
5 Snap to Hollow
Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.
Option 1 (Goal 1 Pullup) – 12 Min EMOM
A. 10 Ring Rows
B. 5 Box Assisted Pullups
C. 10 Lat PullDowns (PVC)
Option 2: (Has Strict Pullups) Kipping/Butterfly Technique.
Option 4: Butterfly or Kipping Endurance work. 10 sets of 2-10 Reps, something athlete can hit consistently. Strict 20 second rest between sets. Increase by 1 rep fro last week
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Muscle Ups (Dips)
Overhead Squats (95/65)