CrossFit Momentum – VELOCITY
Warm-up
Warm Up #3 (No Measure)
10 Kip Swings or Scap pulls
10 Explosive Hips
10 Ball Slams
10 Hollow Rocks
10 Arch Rocks
2 Rounds
Then Run 400m
Strength/Core
PullUp Skills (AMRAP – Rounds)
Pull-Up Skill Work
9 Minute EMOM
1 – 10 Bar Kips or 15-25 second bar hang
2 – :30 Hollow Hold
3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)
Metcon
Metcon (AMRAP – Reps)
10 Min EMOM
Min 1: 6 Burpee Box Jumps or Step ups (4 to scale) Then Air Squat in Remainder of Minute
Min 2: Rest/Hold Plank
Rest 3 Minutes
Metcon (Distance)
10 Min EMOM:
Min 1: Row, Ski or Bike 1 Minute
Min 2: Rest