CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x:
20 Banded Good Mornings (blue band)
10 Lunge with elbow drop and overhead reach
10 Squat drops
10 V-Ups
30 second HS Hold
Metcon
Metcon (Time)
Run 200m, 20ft Walking Lunge
Run 400m, 40ft Walking Lunge
Run 600m, 60ft Walking Lunge
Run 400m, 40ft Walking Lunge
Run 200m, 20ft Walking Lunge
16 Min Cap
*May Add Vest
Accessory
*Rotate through Exercises, 3 sets of each. Build to working weight then athletes may work through at own pace. Barbells for RDL and Kang Squats if they’d like. IF no barbell for Kang Squats, Banded
Romanian Deadlift (*2211 x 3)
Kang Squats (2121 x 3)
Good Morning to Squat to Good Morning to Stand