CrossFit Momentum – VELOCITY
Warm-up
Warm Up #1 (No Measure)
5-8 Minute Foam Roll
Then:
10 Calorie Row/Bike or Ski
10 Pass Throughs
5 Inchworm to Pushup
5 Scorpions each side
10 2 Point Squats
Weightlifting
Back Squat (5@65%, 5@75%, 5+@85%)
Add 5-10 lbs to 1RM before finding 90% (working max) to base percentages off.
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
3,6,9,12,15,18,etc of:
Weighted Situps (25/15lb plate)
KB Swings
Goblet Squats
*30 Jump Rope after each set