CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds:
DB Overhead Walk 50ft Each Arm
10 Kip Swings or Scap Pulls (or 5 Ring Rows)
5 Snap to Hollow
10 Supermans
Then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.
Accessory
Metcon (No Measure)
3×12 of each
Feet on Wall Ball Glute Bridges
Lateral Box Step Ups (6 each side-may be weighted)
Hollow Rocks
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP: Ascending Ladder 2, 4, 6, 8, 10, etc.
DB Push Press
Pullups
Situps