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
SKILL WORK
Strict Muscle Up Progressions (Week 2 – Skill work then EMOM)
9 Minute EMOM:
Int 1: 3-5 False Grip Strict Ring Pullups or 7 False Grip Ring Rows
Int 2: 2-3 Negative Ring Muscle Ups or Negative Dips
Int 3: 5-7 Strict Dips, Focus on Elbows tight and back
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes for 4 Rounds, each for time:
5 Chest to Bar Pullups
10 Squat Clean (155/105#)
20/16 Calories
5 Chest to Bar Pullups