CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
Metcon
Day 1 of 4 week Velocity cycle (4 Rounds for reps)
45 seconds at each station, 15 second transition:
WallBalls
Bent Over DB Row
Reverse DB Lunge
Jump Rope
Cash Out
500m Row (Time)
Max Effort 500m Row