CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Weightlifting
Back Squat (Tempo 32X1 -5×5 -may increase but not to failure)
Technique focus
10-20 second L-Sit after each (Parallette or box supported)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP, rest 1 Min after each round
8 Renegade Row (4 Each)
8 DB Burpees
500m Row