CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
9 Minute AMRAP
250m Row/Bike or Ski
5 Half Kneeling Presses Each side
10 High Pulls Each Side
10 Dumbbell Goblet Squats
5 Cossack Squats each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes for quality:
5 Tempo Pushups (3 second descent)
10 Plank Leg Lifts Each Side
5 Weighted Step Ups Each Side
50m Reverse Sled Drag or Light Sled Push 100m
Ski Erg 20/15 Calories
Accessory
Metcon (No Measure)
Rotate through each exercise
Split Squat (4×6 each Leg)
Lateral Band on Ankles Walk 4x50ft Each Way
4×12 Controlled Hanging Knee Raises