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
3x at each station, alternate through stations.
Tall Kneeling KB Press (3 Reps Each Alternating Arm Heavy KB Press 31X1)
Start on knees with extended hips. Focus on squeezing abs and glutes to keep in the tall kneeling position
Bench Press (6 Bench Press 32X1)
Ring Plank hold (30 seconds to 1 Minute hold)
Metcon
Metcon (AMRAP – Rounds)
EMOM x 20
Min 1: 10 Ring PushUps or Regular Pushups
Min 2: 20 Squat Jacks
Min 3: Row 15/12 Calories
Min 4: 5-7 Plank Ups Each Side
Score total rounds completed