CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Walk on Toes, Walk on Heels, Walk Heel to Toe, Knee Hug toe raise, Walking Pigeon, Lunge with Twist, Reverse Lunge with Reach, Monster Walks, High Knees, Butt Kicks, Scorpions
Accessory
4x, alternate through movements
Bent Over Row (Barbell Bent Over Row 5 reps with 3 second descent)
Push-ups (Deficit Pushups- 10 reps)
Seated DB Press (5 Reps each Side DB Shoulder Press AHAP)
To be done from seated to force core locked in
Metcon
Metcon (Time)
15 Manmakers
500m Row
75 Jump Rope,
100 Air or Goblet Squats
75 Jump Rope
500m Row
15 Man Makers