CrossFit Momentum – VELOCITY
Warm-up
Warm Up #7 (No Measure)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Alternating Dynamic Hamstring Stretch
10 Downward Dog to Pushup
6-8 Leg Raises with Hands on Stantion
Metcon
Metcon (3 Rounds for reps)
5 Minute AMRAP (round 1):
10 DB Step Ups
10 Shoulder to Overhead
**Rest 2 Minutes**
5 Minute AMRAP (round 2):
10 Box Jumps
10 DB Floor Press
**Rest 2 Minutes**
5 Minute AMRAP (round 3):
10 Burpee Step Overs (No weight)
10 Pike Pushups from box or floor