CrossFit Momentum – VELOCITY
INTRO
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Warm-up
Warm-up (No Measure)
3 rounds
5x pass through PVC
5x OHS
5 Good Mornings
Weightlifting
Deadlift (EMOM 5×5)
EMOM 5 minutes
5x Deadlift with 5 second
eccentric lower each rep
Light weight, build hamstring
awareness.
Metcon
Metcon (AMRAP – Reps)
4 Rounds of Tabata Intervals at each
station. Complete all 4 rounds
before advancing to next
movement:
A. Plank Ups (Elbow to Hands and back to Elbow)
B. Squat Jump
C. Burpee
D. Rowing (erg) for Calories
E. Sit-up
F. Sumo DL high pull with KB
Cash Out
The Pizza Game
POST WOD
Think Back to last weekend. How are you going to change things this weekend?