CrossFit Momentum – VELOCITY
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
Strength/Core
Metcon (AMRAP – Reps)
9 Minute EMOM:
Min 1: 12-15 Situps
Min 2: Farmer Walk 50ft (DBs or KBs)
Min 3: 10 Supermans
Metcon
Metcon (4 Rounds for time)
Every 4 minutes for 4 Rounds:
200m Run
12 Burpees
12 Wall Balls
Athletes should have at least 1 minute to rest before starting round 2. If not the case, scale to 8 Burpees/8 Wall Balls or shorter run/walk