CrossFit Momentum – VELOCITY
Warm-up
Slam Ball WarmUp (No Measure)
3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
Then, Banded Shoulder Mobility
SKILL WORK
Metcon (AMRAP – Reps)
EMOM x 9
Min 1: Hanging L-Sit Hold 15 seconds plus 15 second bar hang
Min 2: PVC Banded Lat Pull Downs – 12-15 reps
Min 3: Arch Hold 20 Seconds
Then do Below Pullup Work
Pull-ups (8 sets of 2-6 Strict)
One more set from last week. Every 45 seconds to 1 minute per set. pick number of reps you can sustain for all 7 sets
Metcon
Metcon (3 Rounds for reps)
4 Minute AMRAP:
2-4-6-8-10, etc
-Russian KB Swings
-Goblet Squats
-Lateral Hops over KB
Rest 2 Minutes
6 Minute AMRAP:
2-4-6-8-10, etc
-Russian KB Swings
-Goblet Squats
-Lateral Hops over KB
Rest 2 Minutes
4 Minute AMRAP:
2-4-6-8-10, etc
-Russian KB Swings
-Goblet Squats
-Lateral Hops over KB
Finish round of 2’s – 6 Reps
Finish Round of 4’s -18 Reps
Finish Round of 6’s -36 Reps
Finish Round of 8’s -60 Reps
Finish Round of 10’s -90 Reps
Finish Round of 12’s -126 Reps
Finish Round of 14’s – 168 Reps