CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Slow High knees
Walking knee hugs w/toe raise
Fast High knees
Walking Lunge w/twists
Walking Quad Stretch
Butt Kickers
Walking Hamstring Stretch
Monster Walks
Then:
10 small arm circles each way
10 big arm circles each way
10 arm crossovers
10 up down reach
Accessory
Double KB Front Squat (4×6)
DB Bicep Curls (4 x 6 each, alternating reps)
Dumbbell Row (4×6 each)
Metcon
Metcon (AMRAP – Reps)
4 Minute AMRAP (cals)
:30 sec Sprint -bike,ski or row
:30 Recover
X4
**1 Minute Rest/Transition**
4 Minute AMRAP
12 Burpees
12 Cal Row, Bike or Ski
**1 Minute Rest/Transition**
4 Minute AMRAP (cals)
:30 sec Sprint -bike,ski or row
:30 Recover
X4
**1 Minute Rest/Transition**
4 Minute AMRAP
12 Burpees
12 Cal Row, Bike or Ski