CrossFit Momentum – VELOCITY
Warm-up
Metcon
Metcon (Weight)
3 Rounds
Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
1 Arm Power Row: x 8 each arm
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8
Barbell Overhead Hold: 30 seconds (same barbell as good mornings/rollout)
Cash Out
Metcon (AMRAP – Rounds)
AMRAP as time allows up to 10 minutes. Each movement for quality.
Bent Knee Hollow Body Hold: 3-5 breaths
Side Plank: 3-5 breath hold on each side
Prone Superman Hold: 3-5 seconds