CrossFit Momentum – VELOCITY
Warm-up
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
Accessory
Good Mornings (3×6-8 Reps -Banded or weighted barbell)
Lateral Box Step Ups (3×6 Each Leg)
*May increase Weight
* 2-3 second descent
*Alternate with Other Movements
Shoot Throughs (3×8-12 Reps)
Parallettes or small boxes
Metcon
Metcon (AMRAP – Reps)
-6 minute AMRAP:
Row 12/9 Calories
10 Hand Release Pushups
*Rest 2 Minutes*
-6 Min AMRAP
Bike 12/9 Calories
15 Air Squats
*Rest 2 Minutes*
-6 Minute AMRAP
Ski 12/9 Calories
20 Situps
*If more than 12 athletes, 200m Run or 50 Jump Rope may be substituted for Bike or Ski
**Score is total reps from all 3 AMRAPs