CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Activation
3 Rounds:
10 Kip Swings or Scap Pullups
5 Wall Facing Squats
10 V-Ups
Gymnastics
Pull-ups (Technique work)
Butterfly/kipping technique work
Then 5×4-6 at challenging scale (Kip Swings, Box Kipping Pullup, Kipping Pullups, butterfly, butterfly C2B, vested kipping or butterfly) with 20-30 seconds max rest between.
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Squat Cleans (95/65#)
Burpees over Bar
*25 Double Unders after each Round
Rx+ 115/80#