CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 400m at easy pace
2 rounds:
10 Groiners
10 PVC OH Lunge with Pass through at bottom
15 Good mornings
30 seconds plank
Metcon
Metcon (AMRAP – Rounds)
20 Minute EMOM:
Int 1: 14/11 Calories
Int 2: 12 Goblet Squats, 10 lateral hops over KB
Int 3: Run 100m or Recovery Jog 50m
Int 4: 50ft Walking Lunge
Accessory
Metcon (Weight)
9 Min EMOM:
Int 1: Odd Object Carry 50ft
Int 2: Bulgarian Split Squat 5 each leg
Int 3: 7 Hip Thrusts (Heels on Ball) -weighted for advanced