CrossFit Momentum – VELOCITY
CLASS CHOICE VELOCITY WOD OR OPEN WOD
Warm-up
Warm-up (No Measure)
Green band Lat stretch on rig – Hamstring Floss
Ski 12-15 Cals at Moderate Pace
THEN:
2 Rounds:
10 PVC/Band Lat Pull Downs
5 KB High Pulls Each Side
5 Bottoms Up Press each Side
10 KB RDL
10 Leg Swings Each Way
10 Scorpions Each Way
THEN:
Ski 12-15 Cals at Fast Pace
Warm up Empty bar with C&J or Snatches then work to working weight. Find your burpee strategy.
Then, 5 minutes before you begin, at a fast pace
5 G20
5 Bar Facing Burpees
3 G20
3 Bar Facing Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
15 Russian KB Swings
15 Wall Ball Shots
10 Hanging Knee Raises
400m Run, Row, or Ski
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes