CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Purple band in rig shoulder activation series – 20 Banded Face Pulls
10 small straight arm circles each side
10 1 arm Rows w/pause
20 Lat Pulldowns
10 Banded Overhead Squats (band still in rig)
Gymnastics
Pull-ups (EMOM x 6 of 40% of max effort sets from 4/16/19)
Butterfly/kipping technique work or 5×1-3 negatives or banded strict
Then EMOM x 6 of 40% of max effort sets from 4/16/19
(Controlled Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly)
Metcon
Metcon (5 Rounds for time)
Every 3 Minutes for 5 Rounds:
Row 300m/250m
15 Wall Balls (20/14#)
10 Dips
Rx+ 3 Bar Muscle Ups per Round