CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
With a Small Band:
Lateral Walks
Forward Walks
Backward Walks
15 Squats
Then:
10 Inchworm to Down Dog
10 Lunge w/overhead Reach
10 2 point squats
Then: Shoulder Mobility Coach’s choice
Metcon
Metcon (Time)
15 Calorie Row, Bike or Ski
30 Pushups
30 Double KB Front Squats
20 Calorie Row, Bike or Ski
25 Pushups
25 Double KB Front Squats
25 Calorie Row, Bike or Ski
20 Pushups
20 Double KB Front Squats
30 Calorie Row, Bike or Ski
15 Pushups
15 Double KB Front Squats
Cash Out
Metcon (AMRAP – Reps)
30 seconds on 30 seconds off, coach’s choice on how many rounds 😉
Burpees to Target