CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Plank Hold 30 Seconds
10 Deep Lunges w/overhead Reach
3 Wall Walk Ups
45 second Plank hold
10 Deep Lunges
2 Wall Walk Ups
1 Minute Plank Hold
4 Deep Lunges
1 Wall Walk Up
Accessory
Metcon (No Measure)
4 rounds for quality of:
10 Hollow Rocks
15 Pause Arch Raises (2 sec at top)
Hollow Hold, 20 Seconds
Arch Hold, 20 Seconds
Rest 30 seconds
Metcon
Metcon (Time)
1000m Row or Ski
Accumulate 3 Min Handstand or DB OH Hold(at no more than 30 sec at a time)
500m Row or Ski
Accumulate 3 Min Wall Sit Hold
250m Row or Ski