CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
Calf/Ankle Prep, then Gymnastics Warm Up:
3x
10 Hollow Rocks
10 Arch Rocks or Supermans
5 Scap Pulls + 1-3 Strict Pullups on Rings
5 Assisted Ring Dips using feet on floor
Bear Crawl 50ft
25ft Walking Hamstring Stretch
Gymnastics
Strict Muscle Up Progressions (Skill work then EMOM)
9 Minute EMOM:
Int 1: 2-3 Assisted Strict Muscle Ups (feet on ground), Strict MUs or attempts
Int 2: 3-5 False Grip Strict Ring Pullups or 7 False Grip Ring Rows
Int 3: 30 Seconds of transition work
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
Run 400m
15 Box Jump Overs
15 Air Squats
Rest 90 seconds after each Round