CrossFit Momentum – VELOCITY
Warm-up
Plated WarmUp (No Measure)
8 Min AMRAP
10 Slow Squats Pressing Plate Outward on each Squat
10 Lateral Hops on and over the plate (each way)
10 Overhead Lunge Steps
10 Plate Ground to Overhead
10 Russian Twists each way
Waiter Walk 25m Each arm
Metcon
Metcon (5 Rounds for time)
Every 3 Minutes for 5 Rounds
25ft Walking Lunges (unweighted)
15 Plate Ground to Overhead
50ft Overhead Carry (2 KB or Plate)
15 Wall Ball Shots
*Start at Garage Door side Each Round for best flow
Accessory
Metcon (Time)
3x
30sec Active weighted hang from Bar
30sec Handstand hold or DB Overhead Hold
1:00 weighted plank
1:00 weighted wall sit