SATURDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

5 1-arm reach overhead each side while holding bottom of squat

5 Forward Lunge Elbow Drop then Overhead Reach

10 Kneeling T-Spine Diagonals Each

10 Bird Dogs

10 4 Way Dead Bug

10 2 point Squats (Hold feet, raise hips, then squat again)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP:

20 Calorie Row, Bike or Ski

20 Ball Slams

20 Burpees

10 Weighted Step Ups (Total Steps)

Rest 2 Minutes After each Round
**If ball slam weight of choice not available, use heavier and sub med ball cleans or 20 Pulls of Ski Erg

Categories: WOD

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