CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
400M Jog
Ring Warm Up (No Measure)
2 Skin the Cat
5 Dips or pushups
5 Hips to Rings or Ring Swings.
2 Wall Climbs
10 Hollow Rocks
Turkish Get Up (Skill then up to heavy 1RM each side)
As part of warm up
Gymnastics
Ring Progressions:
Ring Pullups
Ring Dips
MU Transitions
Ring Swings
Metcon
Metcon (Time)
3 Rounds For Time:
7 Deadlifts ( 225/155) RX+:315/225,
14 Box Jumps (24/20)Rx+ 30/24
21 Hand Release Push-Ups