CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 Lateral Box Step Overs
15 Face Pulls
10 Cal Ski
10 Quad Stretch Alternating legs
x 3
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
20 Box Step Ups
15 Bent Over Rows
10 DB Shoulder to Overhead
250m Row or Ski
Rest 1 Minute after each round
Accessory
Metcon (No Measure)
12 Min EMOM
Min 1: 15 Glute Bridges (1 heel on ball for advanced)
Min 2: 12 GHD Back extensions or 12 Barbell Good Mornings
Min 3: 15 Bird Dogs each Side