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
Pull ups/Dips – Strict (AMRAP – Reps)
OTMx10
Advanced: 5 Strict Pullups and 5 Strict Dips Every Minute
Intermediate: Option 1 – 2-3 strict pullups and 2-3 strict dips every minute
Option 2: 5 strict pullups min 1, 5 Strict Dips Min 2
Beginner: 2-3 negatives or 10 ring rows Minute 1, 8-10 bench or stantion dips Minute 2
Metcon
Metcon (Time)
24 Min Time Cap
Run, Row, or Ski 1 Mile (1600m)
30 Air Squats
30 Burpees
Row, Bike or Ski 1 Mile
(If running, must start by Minute 14)