CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x
1 min machine, 10 Scap Pushups
10 single arm Press Each
10 single leg RDL Each
25′ banded lateral walk each leg
Then:
Sleeper Stretch x 20 each arm
Accessory
Metcon (No Measure)
3x
30sec Active hang from Bar
30sec Handstand hold or DB Overhead Hold
1:00 plank
1:00 wall sit
Metcon
Rest Roughly 1 min Between Tabatas to enter scores into WODIFY.
Tabata Double KB or DB Front Squat (AMRAP – Reps)
Metcon (AMRAP – Reps)
Tabata Alternating DB Row from Plank
*Hold Plank every other round if needed.
Tabata Lunges (AMRAP – Reps)
Weighted or Unweighted – Coach’s Choice
Reverse Step