CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 Minute Row, Ski or Bike.
Foam Roll and Banded Mobility
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Accessory
Metcon (Weight)
12 Min EMOM:
Int 1: 6 DB Step Ups
Int 2: 6 Dbl KB Tempo Front Squats
Int 3: 30 Second Arch Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
12 Knees to Elbows
100ft Overhead Carry (single arm-switch every 25 or 50ft)
12 Plate Ground to Overhead
100ft Shuttle Run