CrossFit Momentum – CrossFit
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Gymnastics
Gymnastics Skill Work –
Muscle Ups or Pullups
Or Dip/Strict Pullups for strength
Metcon
Metcon (Time)
For time:
15 Squat Cleans (185/125)
30 Alternating KB Shoulder to Overhead (Switch sides every 5 reps) (24/16kg)
45 Box Jump Overs (24/20″)
30 Russian Swings (24/16kg)
15 Deadlifts