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MONDAY May 13, 2019


MONDAY May 13, 2019

CrossFit Momentum – VELOCITY


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


Metcon (Time)

750m Row, Ski or 1.5km Bike

50 Air Squats

25 Burpees

x3 rounds

20 min cap


Good Mornings (Tempo 22X1 x 3)

*Tempo example: 2 seconds down, 2 second hold at bottom, explode up, pause 1 second before next rep

Front Squat (Tempo Front Squat 22X1 x 3 )

Can be done with Dbl KBs or Weighted Barbell

Max Time L-Sit Hold (Time)

Mark how the L-Sit was performed in notes
Max effort Supported L-Sit (rings, boxes, stantions, parallettes)

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