CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
8 Minute AMRAP
30 Second Row, Bike or SKi
10 KB Deadlifts
10 Alternating Leg Kick Ups
10 Pushups
Accessory
Double KB Front Squat (4×10-12 (heavy))
Handstand hold (30-45 Seconds each round x 4)
Scale with Feet on Box Pike Hold. Focus on Tucking ribcage, Shoulders stacked over hands
Plank Hold can also be used as a substitute.
Metcon
Metcon (3 Rounds for reps)
5 Minute AMRAP
10 Cal Ski
10 KB Swings
**Rest 1 Minute
5 Min AMRAP
10 Cal Bike
10 Burpees
**Rest 1 Minute
5 Min AMRAP
10 Cal Row
10 Situps