CrossFit Momentum – VELOCITY
4:30PM
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Then: Ankle/Calf warm up/mobility
Metcon
Metcon (5 Rounds for time)
Every 4 minutes for 5 Rounds:
20/15 Calorie Bike/Row/Ski or 400m Run
12 Kettlebell Swings
8 Box Jump Overs
Accessory
Metcon (Weight)
Accumulate 2 Minutes HS Hold:
Then:
Accumulate 3 Minutes Heavy Sandbag Hold.
7:30PM
Warm-up
Warm-up (No Measure)
1 Minute Couch Stretch or Modified Couch Stretch each side
Foam Roll T-Spine and Lats
Then:
10e Squat Rock Side to Side
10e Kneeling T-Spine Rotation
5 Inchworm (no pushup)
10 Pendulums
Weightlifting/Strength
Superset – 15 minutes to get through
Bent Over Row (KB or DB 5×5)
Double KB Front Squat (5×6)
DB Bicep Curls (5×8-10)
Metcon
Metcon (Time)
4 rounds
10 Push ups
15 sit-ups
30 Jump Rope (scale to step ups to 45lb plate)
Advanced:
5 Rounds + Weighted Situps + Double Unders