CrossFit Momentum – VELOCITY
Warm up
Warm Up #7 (No Measure)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Alternating Dynamic Hamstring Stretch
10 Downward Dog to Pushup
6-8 Leg Raises with Hands on Stantion
Accessory
Rotate through exerciese, increase weight each round, 15 minutes to complete.
Back Rack Lunge (4×4 reverse step lunge each leg)
Good Mornings (4×6)
Banded knee Good Mornings (w/Barbell/weight in back rack)
Weighted Sit-ups (4×15)
Metcon
Metcon (4 Rounds for calories)
4x for Max Calories
3 Minute AMRAP:
25 Air Squats
Farmer Carry 50m (2 KBs or DBs)
Max Calorie Row, Bike or Ski in remainder
Rest 1 Minute