CrossFit Momentum – CrossFit
Warm-up
Warm-up (No Measure)
PVC Warm Up
Then Purple Banded Shoulder Activation in Rig
SKILL WORK
Kipping/Butterfly Technique Work (10 Minutes to work on Skills)
SkilL Work
Focus on Tight Hollow and arch positions and generating good energy for the kip. Small sets to dial in on technique. May treat as EMOM.
Metcon
Metcon (Time)
5 Rounds:
6 Ring Dips
20 V-Ups
Run 300m
Rx+ 3 Ring Muscle Ups & 12 GHD Situps instead of dips/v-ups
WEDNESDAY 7PM OPEN PREP CLASS
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility