CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Jog 400m
Banded Lateral Walks
Banded Forward/backward walks
Banded Diagonal Steps
Banded Air Squats
Then without Band:
10 Squat w/Overhead Reach
10 Cat/Cow
10 Deep Lunges with t-spine opener
Rack Mobility
Accessory
Tempo Double KB/DB Front Rack Squat (3×6-8 with a 32X1 tempo)
Front Rack Lunge (Double DB or KB 3×6 each (may hold at side))
Weighted Sit-ups (3×15 w/DB)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 WallBalls
10 Med Ball Situps
20 Cal Ski, Row or Bike
10 Medball Situps
10 WallBalls
1 Min Rest after each round