CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Experienced:
3 minute Ski or Bike
20 Goblet Squats
20 KB Swings
10 inchworm to pushup
10 Leg Swings each leg
6 Week Challenge:
Rowing technique work 5 Minutes
Air Squat
PushUp
Weightlifting/Strength
Back Squat (3@70%, 3@80%, 3+@90%)
Alternate Each set with 5 strict pullups or challenging ring rows
Metcon (AMRAP – Rounds and Reps)
3×5 Squat
3×5 Ring Row
More advanced, Goblet squat & Strict Pull-up
Metcon
Baseline Tester (Time)
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups
Beginner:
500m Row
40 Partial Squats
30 Russian Twists (10lb Plate) 20 Elevated Push-ups (hands on box)
10 Ring Rows
Record times for graduation day