CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Accessory
15 Minutes to get through all – Rotate through exercises
Deadlift (4×8, building)
Glute Bridges (4×8)
CrossBody Crunches (4×20)
Metcon
Metcon (Time)
5 Rounds:
30 Second Wall Sit Hold
250m Row or Ski
1 Minute Plank Hold
200m Run, or .6km Bike
22 Min Cap