CrossFit Momentum – VELOCITY
Warm-up
Warm Up #1 (No Measure)
5-8 Minute Foam Roll
Then:
2 Rounds:
10 Pass Throughs
10 Back Squats
10 Leg Swings
Weightlifting
Deadlift (5×5, increasing weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
50 Jump Rope
50ft Plate Overhead Walking Lunges (25/15#)
15 Wall Balls
30 Second Plank Hold
(scale Lunges with Overhead Walk (25/15#), Scale Jump Rope to fast plate step ups -use a 45# plate)