CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Min Couch Stretch each Side
Then Dynamic Stretching Routine
Metcon
Metcon (16 Rounds for reps)
40 Seconds on, 20 Seconds off, 4 Rounds of each – rotate every interval
Step Ups
Shuttle Run (15ft)
KB Sumo Deadlift (may use 2 KBs)
Calories (different machine than last 2 days)
Accessory
Metcon (No Measure)
Jump Rope Conditioning:
3x:
50 Normal Speed Singles
50 Fast Singles
20 Super Slow High Jump Straight Leg Singles
20 Double Unders or 10 Attempts
Rest as needed to work technique.
Advanced athletes may do 10 Triple Under attempts and switch fast singles for doubles.