CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Band in Rig Shoulder activation warm up.
Then 2x
5 Scap Pullups
5 Kip Swings
10 Hollow Rocks
10 Arch Rocks
10 Leg Swings each way
Tabata Tuesday!
Tabata Ring Rows (AMRAP – Reps)
Tabata Ski Erg (Calories)
Tabata Sit-Ups (AMRAP – Reps)
Tabata Pushup (AMRAP – Reps)
*Hand Release
TABATA Air Squats (AMRAP – Reps)
Accessory
Metcon (No Measure)
3 sets of each
10 Banded Face Pulls each – single arm
12 Banded Lat Pulldowns each -single arm
Right Side Plank 30 Seconds
Left Side Plank 30 Seconds