CrossFit Momentum – VELOCITY
– REMINDER 9AM ONLY
Warm-up
Warm-up (No Measure)
3 Rounds:
40ft Lunges,
30 second Plank Hold,
10 Leg Swings Each Leg
THEN: Mobility Coach’s choice.
SKILL WORK
Choose Kipping/Butterfly technique OR the emom below
PullUp Skills (AMRAP – Rounds)
Pull-Up Skill Work
12 Minute EMOM
1 – 30 Second Bar Hang
2 – :30 Arch Hold
3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)
4- 12 Banded Face Pulls
Metcon
Metcon (Time)
Partner WOD
300m Run together with 1 Slam Ball (Pass back and forth)
150 Ball Slams (total)
75 Calorie Row (total)
50 Synchro Sit Ups (High Five at top)
25 Calorie Bike Each (Switch every 5 Cals)