CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
20 Banded Good Mornings
10 Scap Pushups
10 Lunge with Overhead Vertical Reach
10 Pendulums
10 Inchworm to Pushup
12 Calorie Ski
Mobility Coach’s choice
Metcon (Time)
2 Rounds:
Single Arm Overhead Carry 25m each Arm
5 Push Press Each Arm
2 Rounds:
200m Run
10 Dips
2 Rounds:
45 Second Wall Sit Hold
45 Second Handstand or Plank Hold
2 Rounds:
20/16 Calorie Row, Bike or Ski
20/16 Calorie Row Bike or Ski (Different Machine)
*If all bikes/skis are used during end piece, run 200m
*NO rest between rounds
Accessory
Warm-up (No Measure)
3 -4 Rounds for quality
8 Reverse Flys
8 Bicep Curls
8 Half Kneeling Barbell Landmine Press each side
8 Rower Pike Ups