CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
30 Jumping Jacks then
5 each x 2:
– Lunge Elbow drop w/OH reach
– 4 point Squat
– Push-Up to Downward Dog
– Squat hold w/one arm overhead reach
– Rock back Split n Reach 3 ways
– Scorpion
– Pendulums
– Mountain Climbers
Metcon
Tabata Tuesday – one full tabata of each movement then rest long enough to write scores into Wodify (about 2 min) before starting next
Metcon (Weight)
TABATA Heavy Farmer Hold
TABATA Air Squats (AMRAP – Reps)
Tabata Plank (No Measure)
TABATA Kettlebell Swings (AMRAP – Reps)
Metcon (Time)
Tabata wallsit hold
Accessory
Metcon (3 Rounds for time)
3x max effort of each:
-Bar Hang
-L-Sit (supported on boxes or rings)
-Bottom of dip hold or bottom of pushup hold (active, not resting on floor)
Rest as needed between efforts
Mark Longest time for each