CrossFit Momentum – VELOCITY
Warm-up
Hamstrings & Shoulders (No Measure)
20 Alternating Foot Pedals
10 DownDog to Pushup
10 Deep Lunge (keep hands planted, alternate legs)
10 2-point Squats
10 Hands Only inchworms – reach out beyond shoulders
10 Side Plank with Reach through
10 Standing cross body reach
10 Hands overhead Shrug and release
10 Leg swings each way
Accessory
L-Sit (Every 1 min for 8 mins: L Sit, 15-20 secs)
Scale and Modify as needed
Athletes may choose to hang
or support
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes for Quality
100 ft DBL KB Farmer Carry
30 Second plank Hold
15 Ball Slams or 7 Ball to Shoulder
10 Easy Calories Athlete Choice