CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
9 Minutes
250m Row/Bike or SKi
5 Half Kneeling Presses Each side
10 High Pulls Each Side
10 Dumbbell Goblet Squats
5 Cossack Squats each Side
SKILL WORK
PullUp Skills (AMRAP – Rounds)
Pull-Up Skill Work
12 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
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
2-4-6-8-10, etc
Ring Rows
Sit-ups
Goblet Squats
Farmer Carry 50m after each set