CrossFit Momentum – VELOCITY
Warm-up
Hamstrings & Shoulders (No Measure)
20 Alternating Foot Pedals
10 DownDog to Pushup
10 Deep Lunge (keep hands planted, alternate legs)
10 2-point Squats
10 Hands Only inchworms – reach out beyond shoulders
10 Side Plank with Reach through
10 Standing cross body reach
10 Hands overhead Shrug and release
10 Leg swings each way
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
15 Floor Press
20 Ring Rows
20 DB Shoulder to Overhead
1000m Row, Ski or 2.5km bike
Accessory
Metcon (Calories)
8x
30 on, 30 off
Bike, Row or Ski Sprints