CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Min Row
OH KB Walk Down and Back Left
OH KB Walk Down and Back Right
10 Inchworm w/Pushup
10 Scapula Pullups
10 Sampson Stretch
10 Pendulums Each
10 Big Arm Circles
10 Cross the Body Arm hugs
Strength/Core
PullUp/Dip Complex (AMRAP – Reps)
10 Minute EMOM
5 Pull Ups
5 Dips
*For those with Strict movements, goal of PU & Dips within same minute
**If you do not have 5 pullups/Dips in the minute for 10 min scale reps or alternate movements on the minute and utilize bands.
***If you successfully complete the protocol 2 weeks, add 1 rep to each.
Most should start with no more than 2 of each within the same minute
Metcon
Metcon (AMRAP – Reps)
16 Minute EMOM
Min 1: 12 WallBalls
Min 2: Row 15/12 Calories
Min 3: 15 Situps
Min 4: Ski hard 30 Seconds