CrossFit Momentum – VELOCITY
Warm-up
Med Ball (No Measure)
3x
10 Med Ball Overhead Swing
10 Med Ball OH Squat
10 Lateral Ball Slams from knees
10 Fire Hydrants each side
Weightlifting/Strength
Glute Bridges (4×6)
Bulgarian Split Squat (4x6e, KB or DBs)
Good Mornings (4×20, Banded – green/black bands)
Metcon
Metcon (Time)
1 Round for Time
10 Russian KB Swings
10 Box Jumps
200m Run
Rest until the 4 Minute Mark
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
10 Russian KB Swings
10 Box Jumps
200m Run
Metcon (Time)
Rest 2 Minutes:
1 Round for Time:
10 Russian KB Swings
10 Box Jumps
200m Run