CrossFit Momentum – VELOCITY
Warm-up
TTB/Squat WarmUp (No Measure)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Straight leg raise with 2 full rotations each leg
10 downward dog to pushup
6-8 leg raises with hands on stantion. keep control
Strength/Core Superset
Bent Over Row (4×8)
Barbells or Dumbbells
Dumbbell Bench (4x8e)
Alternating Hands, always keep one arm locked out overhead
Metcon (AMRAP – Reps)
Cherry Pickers, 4×30
Metcon
Metcon (Time)
Run 600m
40 Air Squats
Run 400m
30 Air Squats
Run 200m
20 Air Squats
Run 100m
10 Air Squats
Row/Bike if needed