CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Ski, Row or Bike 2 minutes
Full Body Foam Roll
SKILL WORK
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.
Metcon
Metcon (AMRAP – Reps)
*4 Minute AMRAP*
10 Ball Slams
10 DB Push Press
10 Lateral Hops over the Ball
**Rest 1 Min**
*2 Minute AMRAP*
Shuttle Runs (25ft=1 rep)
**Rest 1 Min**
*4 Minute AMRAP*
10 Ball Slams
10 DB Push Press
10 Lateral Hops over the Ball
**Rest 1 Min**
*2 Minute AMRAP*
Shuttle Runs (25ft=1 rep)