Day: January 15, 2019

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row, Ski or Bike 5 Minutes,

Then: Purple Band Warm up

Metcon

Metcon (3 Rounds for reps)

3 rounds, 5 mins each of:

Row 500m

25/20 Ski or Bike Calories

AMRAP Pull-ups in remainder

Rest 2 minutes after each round
**For those who did CrossFit yesterday, sub Ball Slams for pullups

Accessory

Double Tabata abs (AMRAP – Reps)

Coach’s Choice of Exercises!

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Small Band around knees.

Lateral Walks

Forward/Backward Walks

Squats.

Then 2 rounds

5 lateral Lunges each Side

10 Single Leg unweighted RDL each Side

5 Squat Jumps

Weightlifting

Sumo Deadlift (3×10 – E2:30)

Metcon

Metcon (3 Rounds for reps)

3 rounds, 3 mins each of:

25 WallBalls (20/14#)

15 Calorie Row

AMRAP Russian Swings in Remainder (32/24kg)

Rest 2 Min after each round