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
Warm-up (No Measure)
2 rounds of:
10 unweighted step overs
10 Air Squats
10 V-Ups
Metcon
Metcon (Time)
3 sets:
20 WallBalls
20/15 cal row Ski or Bike
20 DB box step overs holding DBs at sides
20/15 cal Row, Ski or Bike (Switch machines)
Rest 1:00
Accessory
Metcon (Weight)
12 Min EMOM:
Min 1: 8-12 Bicep Curls
Min 2: 8-12 Bent over row
Min 3: 8-12 Shoulder Press
Empty barbell or weight that can be used throughout