CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x
20 Second Bar Hang
10 Banded Pullaparts
10 Banded Press
10 Lunges
SKILL WORK
STRICT Pull-Ups (Skill Work)
Strict Pullups – where to engage, hand placement, ideal body positioning
Metcon
Metcon (AMRAP – Reps)
30 seconds on, 30 seconds off
Ski for Calories
Strict Pullups
KB Swings
Reverse Step Lunges
4 Rounds
Alternate Movements every 30 seconds
Accessory
5 Double KB Deadlifts, 30 second Farmers Hold
5 Double KB Deadlifts, 30 second Farmers Hold – x 5