CrossFit Momentum – VELOCITY
4:30PM
Warm-up
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM:
Min 1: Ski 250m/150m
Min 2: Sled Pull 50m
Min 3: Heavy Sandbag/Ball hold 1 Min
Min 4: Box Step Ups – 7 Each Leg w/weight
7:30PM
Warm-up (No Measure)
3x
200m row
5 Push ups
5 air squats
10 hanging Knee raises or situps
Mobility: Intro to Couch Stretch or modified couch stretch
Weightlifting
Back Squat (5×5 Back squat (weight across))
Deload for experienced at no more than 65%. New you work technique. Option to Sub for DBL KB Front Squats or goblet squats
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Ball Slams
10 Pushups
50ft Overhead Carry w/KB or DB- Heavy with correct form