CrossFit Momentum – VELOCITY
Warm-up
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
SKILL WORK
Metcon (AMRAP – Reps)
EMOM x 9
Min 1: Banded with PVC Lat Pull Downs
Min 2: 8-12 Bicep Curls
Min 3: Bar Hang 30 Seconds or Hanging L-Sit Hold
Then do Below Pullup Work
Pull-ups (6 sets of 2-6 Strict)
Metcon
Metcon (Time)
5 Rounds, Rest 1 Minute after each Round:
15 Situps
10 DB Push Press Each arm
Run 200m