CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
PVC Passthroughs
PVC Around the World
PVC Good Mornings
PVC Lat Stretch
I-Y-T x10 each
x2
Toe Reach Crunch x 25
Scap Pullups x10
Wall Facing Squat x 10
Strength/Core
PullUp/Dip Complex (AMRAP – Reps)
10 Minute EMOM
5 Pull Ups
5 Dips
*For those with Strict movements, goal of PU & Dips within same minute
**If you do not have 5 pullups/Dips in the minute for 10 min scale reps or alternate movements on the minute and utilize bands.
***If you successfully complete the protocol 2 weeks, add 1 rep to each.
Metcon
Metcon (AMRAP – Reps)
For 8 Rounds Total:
Odd Rounds (2 minute Clock):
250m Row, Ski or .4 miles bike for Time.
Even Rounds (2 Minute Clock):
15 Box Jumps
5 Burpees
Score is time remaining total (Note remaining time on the clock after each round then add for total score)