CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x: 6-8 Half Kneeling Single Arm Press, 6-8 Side Plank Rotation & reach throughs each side, 12 Banded lateral steps each way, 12 Banded Goblet Squats, Ski 6-8 Calories
Gymnastics
Metcon (No Measure)
3 sets of each
3 Pull Up Negatives (5-10 second descent)
12-15 PVC Lat Pulldowns
Hollow Hold 30 seconds
Advanced: 3 sets (10 second Pullup negative directly into 3 strict C2B directly into max effort top of pullup bar hold, then 30 second hollow hold.)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
rest 1 min after each round
Row 250m
Ski or Bike 15/12 Calories
Run 200m
Stagger start if needed