CrossFit Momentum – VELOCITY
Warm-up
Warm Up 6 (No Measure)
3 rounds:
25ft High Knees
5 Burpee
25ft each direction: Side Shuffle
5 Squat Jump
25ft Backpedal
Metcon
Reverse Tabata Tuesday! Today we’ll only be working for 10 seconds and resting for 20 seconds. Otherwise same as our normal tabatas. With this, there is a lot more need to go hard if you want full benefit from the workout. Rest as needed between tabatas to write in scores
Tabata Bike (Calories)
Reverse Tabata: :10 on, :20 off
Tabata Mountain Climbers (AMRAP – Reps)
Reverse Tabata: :10 on, :20 off
TABATA ROW (CAL) (Calories)
Reverse Tabata: :10 on, :20 off
Tabata Sit-Ups (AMRAP – Reps)
Reverse Tabata: :10 on, :20 off
Tabata Ski Erg (Calories)
Reverse Tabata: :10 on, :20 off
Cash Out
Row bike ski or run 10 minutes at a recovery pace.