CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 Forward Lunges
10 Reach Up/Reach Down
10 Lateral Lunges
10 Hamstring Stretch (heel plant, hinge)
10 Reverse Lunge w/twist
10 Alternating Leg kick ups
10 Skater Lunges
10 Lateral Leg Swings
10 Sampson Lunges
10 Inchworm w/Downdog
10 Reverse Lunge w/overhead Reach
Metcon
Metcon (Calories)
5 Rounds:
Bike or Ski 20 Seconds hard
Rest 90 Seconds
5 Rounds:
Row 20 Seconds hard
Rest 90 Seconds
Accessory
Metcon (Weight)
For Quality:
10 Barbell Good Mornings (May add weight)
20 Russian Twists
5 Split Squats Each Leg
15 Barbell Good Mornings (May add weight)
30 Russian Twists
10 Split Squats Each Leg
20 Barbell Good Mornings (May add weight)
40 Russian Twists
15 Split Squats Each Leg