CrossFit Momentum – VELOCITY
Warm-up
Prone Pre-Hab and Glute activation (No Measure)
20 Squat Jacks
10e Fire Hydrant
10 Prone “I” Raises
10e Kneeling forward hip circles
10 Prone “Y” Raises
10 e Kneeling Backward Hip Circles
10 Prone “T” Raises
Weightlifting
Back Squat (5@40%, 5@50%, 5@60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP with partner:
Partner A
21 Russian Twists
15 goblet squats
9 DB push press
Partner B
Bikes for calories while partner A completes one round then switch