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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200m Run
20 Russian KB Swings
400m Run
15 Double DB Shoulder to Overhead
Accessory
Metcon (No Measure)
Alternate through Tabata Intervals x 16 Intervals:
-Active hang from Bar
-Handstand hold or 2 DB Overhead Hold
-Plank Hold
-Wall sit