CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 min shuttle run (jog)/walk or bike
Mobility
Warm-up (No Measure)
2x20m of each
Walking straight leg hamstring stretch
Walking high knee tucks
Squat walk facing each direction
Strength/Core
Warm-up (No Measure)
3x through
:10 Hollow hold
:10 Prone Cobra
:20 Hamstring stretch w/ each leg
Weightlifting
Deadlift (5@75%, 3@85%, 1+@95%)
New athletes 5×5
Metcon
Metcon (Time)
3 Rounds for Time:
10 DB or Medball Clean & Jerks
10 Weighted Squats
10 DB or unweighted Burpees