CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row/Ski or Run 200m
10 Alternating Leg Bird Dogs
10 Kneeling T-Spine Openers Each
10 Scapula Pushups
10 Inchworm to Pushups
10 Burpees
Weightlifting/Strength
Tempo 5 second descent, 1 second ascent – alternate movements
Bent Over Row (4×6 – Supinated Grip (Palms Up))
DB or Light Plate Lateral Raises (4×6)
Banded High Pull (4×12)
Metcon
Metcon (Time)
With a Partner, accumulate
80 Calories (row, bike or ski)
80 Pullups or Ring Rows
80 Air Squats
80 DB Push Press
80 Situps
Cash Out
Coach’s Choice