CrossFit Momentum – VELOCITY
4:30PM
Warm-up
Warm-up (No Measure)
3x
30 Second Jumping Jacks
30 Second Air Squats
30 Second Inchworms
30 second Bar Hang
Metcon
One full tabata of each movement before switching
Tabata Ring Rows (AMRAP – Reps)
Tabata Burpees (AMRAP – Reps)
Tabata Ski Erg (Calories)
Tabata Overhead Squats (AMRAP – Reps)
Perfect technique Only. PVC, Weighted PVC or Empty Barbell.
Tabata Plank (No Measure)
For added difficulty, hold superman during the “rest”
7:30PM
Warm-up
Warm-up (No Measure)
Row/Bike/Ski 2 Minutes
Then:
Hook Green band on pullup bar
2x 30sec Each side
1) “Elbow in” Shoulder Stretch
2) Banded Lat Stretch
Hook band at hip height
60 seconds each side
1) Banded Hamstring Stretch
2) Banded Samson Stretch
Strength/Core
Single Arm Farmer’s Carry (3x 25ft each arm – Heavy Kettlebell)
Alternate Farmer Carry set with
3×8 Pushups – Deficit/weighted if necessary
3×15-30 second Plank Hold
Metcon
Metcon (Time)
20 Box Step Ups (w/weight if possible)
20 Russian KB Swings
300m Row/Ski
Rest 2 Minutes
20 Box Step Ups (w/weight if possible)
20 Russian KB Swings
300m Row/Ski
Each round to be done with intensity. Find a box height/weight that is appropriate to continue moving.