CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll Hot Spots
Box Pigeon
Box Hamstring Stretch
Box Shoulder Opener
10 Leg Swings Each Leg Each Way
10 Hanging Shrugs
30 Second Hanging Knee raise Hold
Metcon
Metcon (No Measure)
EMOM x 20:
Min 1: Row 200m/150m
Min 2: 8-10 Strict Leg Raises (from hanging or from floor)
Min 3: 50ft Walking Lunge
Min 4: Easy Bike
7:30PM
Warm-up
Warm-up (No Measure)
Bike/Ski or Row 2 minutes
then:
3x through
:10 Hollow or modified hollow hold
:10 Cobra
:20 Banded Hamstring stretch w/ each leg
Weightlifting
Deadlift (Skill work then 5×5, may increase)
Metcon
Metcon (Time)
3 Rounds for Time:
10 Medball Clean & Jerks
10 Air Squats or Medball Squats
10 Burpees