CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
Metcon
Velocity CHipper (Time)
1000m Row
100 Jump Rope
50 Situps
40 DB Thrusters
30 Plate hops (1-2 plates stacked)
20 Slam Ball Over Shoulder (40/30)
10 Jumping Lunges Each Leg
Strength/Core
Metcon (No Measure)
10 Minute AMRAP, for QUALITY:
10 Hands on Stantion Leg Raises
10 Split Squats Each Side
Leg Raise Complex
10 Lateral Banded Steps Each Way