CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x:
10 Step Ups
10 pushups to box
10 Hollow Rocks
20 foot pedals
100m jog
Then, Box Mobility (Pigeon, Hamstrings, Shoulders)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
600m run
10 DB Step Ups Each Leg
10 Pushups
Rest 2 Minutes after each Round
Accessory
Split Squat (4×4 each Leg)
4x50ft Each Leg Lateral Band Walk
4×15 Rotating HeelTouches Each Side
*rotate through the 3 exercises for 4 rounds