CrossFit Momentum – VELOCITY
Warm-up
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
Metcon
Metcon (4 Rounds for reps)
Complete for max reps/calories for each movement:
60 Sec on, 1:00 off
40 Sec on, 1:20 Rest
20 Sec on, 1:40 off
Movements: Row, Bike, Ski, Burpees
*1x through at same station before rotating to the next movement.
**Record score after each movement
Tabata Tuesday!
Tabata #1:
20 Second Hollow Hold
10 Second Arch Hold during “rest”
Tabata#2:
Coach’s choice