CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 Hollow Rocks
10 Arch Rocks
High Hips Bear Crawl Forward and Backward
5 Inchworm to Pushup
2-5 Strict Pullups or 10 ring rows
30 Second HS Hold
x3
Then, Banded Shoulder Mobility on rig.
Metcon
Metcon (AMRAP – Rounds)
Every 2 minutes, for 30 minutes:
Int 1: 300 Meter Run
Int 2: 25 Wall Balls
Int 3: 300 Meter Run
Int 4: 15 Knees to elbows
Int 5: 15 Pushups+ 15 Box Jumps – Make them deficit and high box to advance.
Note total Rounds completed as prescribed. If necessary, modify reps or take a “round” to rest
Cool Down
10 Min bike spin or 10 Min Jog/Walk