CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
9 Minute EMOM
Min 1: Row 30 Seconds
Min 2: 10 Pendulums
Min 3: 3 Wall Climbs or Hold Plank
Strength/Core
Romanian Deadlift (4×6)
Two Dumbbells in Each Hand
GHD Back Extensions (4x 8-12 reps)
Or Supermans
Metcon (Time)
4x Plank Hold 60 Seconds
Metcon
Metcon (AMRAP – Reps)
EMOM x 16
Min 1: 12 Wall Balls
Min 2: Bear Crawl 50ft
Min 3: 14 Alternating Leg V-Ups
Min 4: Ski 12/9 Calories (advanced 16/12)