CrossFit Momentum – VELOCITY
Warm-up
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Overhead Reverse Step Lunges
10 Med Ball Squat
10 Med Ball Pushups
10 Rotating Toss to Partner
Then Calf/Ankle warm up/mobility
Metcon
Metcon (Time)
21-15-9
Goblet Squats
Lateral Hops over KB
15-12-9
Calories (diff machine than yesterday’s metcon)
Pushups
21-15-9
Wall Balls
OH Medball Situps
Accessory
Metcon (Weight)
Weighted Hip thrusts 3×6-8
Single Leg Prone Banded Hamstring Curls 3×6 Each
Alternating Leg V-Ups 3×8-12
https://www.youtube.com/watch?v=6cTWK7TmO3c