CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Small Band around knees.
Lateral Walks
Forward/Backward
Squats.
Then 2 rounds:
5 Cossack Squats each Side
10 Single Leg unweighted RDL each Side
5 Squat Jumps.
Then mobility coach’s choice
Metcon
Metcon (5 Rounds for reps)
3 Minutes On, 1 Minute Rest x 5
Farmer Carry 50m
Row 15/12 Calories
AMRAP Burpees in Remainder
Score only burpees.
Accessory
Metcon (Weight)
Weighted Hip thrusts 3×4-6 Heavy
DB Romanian Deadlifts 3×12 Each
Alternating Leg V-Ups 3×8-12