CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
SKILL WORK
PullUp Skills (AMRAP – Rounds)
Pull-Up Skill Work
8 Minute EMOM
1 – 30 Second Bar Hang
2 – :30 Arch Hold
3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)
4- 12 Banded Face Pulls
Pull-ups (5 sets of 3-6 Strict )
Scale with Bands or ring rows, add weight if necessary
Metcon
Baseline #2 (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Burpees
10 Box Jumps (step-ups)
15 Sit-ups