CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
1 Minute Couch Stretch or Modified Couch Stretch each side
Foam Roll T-Spine and Lats
Then:
10e Squat Rock Side to Side
10e Kneeling T-Spine Rotation
5 Inchworm (no pushup)
10 Pendulums
Weightlifting/Strength
Superset – 15 minutes to get through
Bent Over Row (KB or DB 5×5)
Double KB Front Squat (5×6)
DB Bicep Curls (5×8-10)
Metcon
Metcon (Time)
4 rounds
10 Push ups
15 sit-ups
30 Jump Rope (scale to step ups to 45lb plate)
Advanced:
5 Rounds + Weighted Situps + Double Unders