CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Foam Roll and Mobility
400m Run (Time)
Max Effort 400m Run
***Disregard above notes. This is NOT meant to be max effort.
3×400’s 1M Rest
SKILL WORK
Metcon (No Measure)
12EMOM
1 – 12 Bar Kips
2 – 12 Barbell Wrist Curls
3 – 12 Kneeling Band
Pull Downs
Rope Climb (Skill Work.)
Metcon
Metcon (Time)
10 Rounds:
– 20 ft Bear Crawl (Rx+ Handstand Walk)
– 1 Rope Climb
Cool Down
Forearm smash
Extra Credit
Optional:
1-Leg Hip Raise 3x10e
+ Band Low Row 3×12