CrossFit Momentum – VELOCITY
Warm-up
Prone Pre-Hab and Glute activation (No Measure)
20 Banded Air Squats
10e Fire Hydrant
10e Kneeling forward hip circles
10 e Kneeling Backward Hip Circles
10 “I” Raises
10 “Y” Raises
10 “T” Raises
Mobility of Choice
Metcon
Metcon (AMRAP – Reps)
40 Seconds on, 20 seconds rest x 4 of each, alternate every interval
Russian KB Swings
Row, Ski or Bike for Calories (different machine than yesterday)
Box Jumps
Sumo Deadlift (Dbl KB)
Accessory
Metcon (Weight)
3 sets of each
15 Bicep Curls
12 PVC Banded Lat Pulldowns
30 Second Hollow Hold