CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
FUN Partner Warm Up – Coaches Choice
Strength/Core
Alternate through
Pull-ups (5-4-3-2-1 Strict)
Add weight if necessary, negatives for those without pullups.
Ring Dips (5-4-3-2-1 Strict)
Looking for each rep to be a challenge. Stantions are ok, bands are OK, adding weight is OK
Banded Face Pull (20 Reps Each Round)
Warm-up (No Measure)
Leg Lifts – 3×10
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
40 Jump Rope
30 Second Plank
20 Ball Slams
10 Overhead Walking Lunges Each Leg