CrossFit Momentum – VELOCITY
Warm-up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Accessory
Metcon (Weight)
3 sets:
25ft KB Overhead Walking Lunge
40 single unders at a easy pace
10 Tempo Sandbag/Ball Hug Squats@ 50X1
20/15 cal ski erg easy to moderate pace
Rest 1:00 after each set
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
30 Jump Rope
20 WallBall Shots
10 Strict Pullups or Ring Rows