CrossFit Momentum – VELOCITY
Warm-up
Alternate through for 5 intervals of each (clock 15 intervals of :20 H1, :10 H2)
Tabata Superman (AMRAP – Reps)
Tabata Hollow Hold (AMRAP – Reps)
Tabata Squat Hold (AMRAP – Reps)
Accessory
Metcon (Weight)
9 Min EMOM:
Min 1: 30 Second 1-arm Farmer Carry Left, 30 Seconds 1-arm Farmer Carry Right
Min 2: 8-10 1-Arm KB Shoulder Press Right
Min 3: 8-10 1 Arm KB Shoulder Press Left
Increase weight each Round. Different weight may be used for Farmer Carry/Presses
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes:
15/12 Cal Ski
9 Burpees
12/9 Cal Bike
Mark Time for each Round