CrossFit Momentum – VELOCITY
4:30PM
Warm-up
Run/TTB/Lunge WarmUp (No Measure)
Run 200m
5 Strict Toes to Bar
One length Walking Lunges
One length Broad Jump
x2
Metcon
Metcon (Time)
25 Pushups
50 Box Step Ups
50 Wallballs 20/14lbs
100 Jump Rope
Cash Out
Farmer Carry 400M for time (Time)
(2 x 32kg/24kg)
7:30PM
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
5 Lateral Lunges Each
10 Super Slow Squats
then w/PVC:
10 Passthroughs
10 Good Mornings
10 Twists
10 Up-Downs
SKILL WORK
PullUp Skills (AMRAP – Rounds)
Pull-Up Skill Work
12 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 (No Measure)
8 Tabata Rounds KB Swings
**Rest 2:00**
8 Tabata Rounds Rowing
**Rest 2:00**
8 Tabata Rounds Ski or Bike
Start on different movements if need be.