CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
12 Minutes for quality
Alternating Bird Dog: x 10 with 2 breath hold at top of each rep
Alternating Dead Bug: x 10 with 2 breath hold at bottom of each rep
Side Plank: x 10 each side with 2 breath hold on each rep
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minutes For Quality
Row 250M @ medium pace with damper on 3 or below**
20 second supinated bar hang
10 1 Arm Suitcase Deadlifts per side (light to moderate weight)
10 Push Up Shoulder Taps