CrossFit Momentum – VELOCITY
Warm-up
KB Warmup (No Measure)
:15 Alternating arm KB Swing (Choose Loading)
:15 KB Squat Left
:15 KB Squat Right
:15 KB RDL Left
:15 KB RDL Right
:15 KB Push Press L
:15 KB Push Press R
x3
SKILL WORK
Metcon (AMRAP – Reps)
EMOM x 9
Min 1: Banded Face Pulls – 12-15 reps
Min 2: Top of Pullup Hold – assist with feet on box 30 seconds
Min 3: Hollow Hold 30 seconds
Then do Below Pullup Work
Pull-ups (7 sets of 2-6 Strict)
One more set from last week. Every 45 seconds to 1 minute per set. pick number of reps you can sustain for all 7 sets
Metcon
Metcon (Time)
3 Rounds, Rest 2 Minutes after each Round:
20 Box Jumps or Step Ups
20 V-Ups
Row/Ski 500m or Bike 1.2km
Score is total time. Athletes may Row 1 round, Ski 1 round, bike 1 round