CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Bear Crawl 50 ft
10 Air Squats
Lateral Plank Walk 25ft each way
10 Alternating Standing Pigeon
25ft Spiderman Lunge
10 Situps
Crab Walk 25ft
10 Alternating Quad Stretch
Duck Walk 25ft
10 Lunge with Overhead Reach
Metcon
Metcon (3 Rounds for reps)
3×1 Minute at each Station, Rotate through Exercises
Rest 1 Minute after each Round:
-Deficit Pushups (Hands on 45lb/25lb plates)
-Walking Lunges (count total steps-unweighted or weighted)
-DB Burpees (doesn’t need to go OH)
-Calorie Ski, Row or Bike (different than Tuesday)
Accessory
Alternate through movements
Back Rack Lunge (4×4 Each Leg, heavy, increasing)
3×20 Russian KB Swings, Heavy
3×8 Cossack Squats