CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Banded Shoulder Activation, then:
2x:
25ft Inchworm to Pushup
25ft Hip Hinge Toe Touch
25ft Samson Stretch
25ft Monster Walks
10 Scap Pullups
3-5 Strict Pullups
Bottom of Rings Stretch
Gymnastics
Strict Muscle Up Progressions (9 Minutes)
Strict Ring Muscle Ups
EMOM x 9
1-2 Strict Muscle Up
or Progression
Or 9 Minute Skill Session or attempts not OTM
Metcon
Metcon (AMRAP – Reps)
24 Min EMOM:
Int 1: 5 Deadlifts (start at 60% of 1RM, may build every round)
Int 2: Row, Ski or Bike 15/12 Calories
Int 3: 5-12 Unbroken Toes to Bar, 15 Air Squats
Int 4: Rest (add weight during this interval for DL)
**Mark Deadlift final Weight below