CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
2 sets: 8 Tempo Pushups (3 down, 1 up),
8 Tempo Ring Rows (3 down, 1 up), Kip Swings
Then:
20 Pendulums
10 Scorpions
SKILL WORK
Warm-up (No Measure)
Ring Muscle Up Technique Work
12 Min EMOM
Min 1: Swings
Min 2: Transitions
Min 3: Dips/Negatives
Metcon
Metcon (Time)
6 Rounds:
Row 250m
8 TTB
8 Russian KB Swings (32/24kg)
ONLY use bike or ski if no rowers