CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
7 Calories
5 Scap Pushups, 3 Pushups
5 Scap Pullups, 1-3 Strict Pullups (on rings or bars)
3 Hollow to arch Rolls
Gymnastics
Strict Muscle Up Progressions (EMOM x 9)
9 Minute EMOM:
Int 1: 1-3 Strict MU’s from L-seated, or assisted Strict MUs with Feet down
Int 2: 20 second transition work
Int 3: 30 second Hollow Hold
Metcon
Metcon (Time)
5 Rounds
20/16 Calories of choice
10 Bench Press or Floor Press 135/95#