CrossFit Momentum – CrossFit
Warm-up
T-Spine Opener/Shoulder Warm Up (No Measure)
3-4 Minutes of foam rolling the lats and thoracic spine
10-15 Cat-Cow
10 Behind the Back Thoracic Twists per side.
10 Reach Roll Lift Each Side
Wall Slides x 10 @ two seconds down, two seconds up.
I’s, Y’s, T’s x 5-10 each
Then:
2 rounds:
5 Ring Swings
5 Toes to Rings
15 Air Squats
10 foot pedals each side
Weightlifting
Front Squat (5×5, Tempo at 30X1 E:2:00)
Same weight across. Work ~ 65% of 1RM for perfect form
Metcon
Metcon (AMRAP – Reps)
EMOM x 10
20 Double Unders
AMRAP Ring Muscle Ups in remainder of min
*If you finish 30 muscle ups under 10 minutes stop when you do. Mark Rounds it took in notes.
*Score is Ring Muscle Ups (or scale)
*Scale with Jumping Ring Muscle Ups or Kipping Chest to Ring Pullups
*Other Scales can include alternating minutes dips/pullups or ring rows