CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x
20 Single arm RKBS
10 Roll to Reach
5 Inchworm to pushup
25m sled drag forward/25m reverse sled drag (add 25# or 45# plate)
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Min for quality
30 cal Bike, Row or Ski
20 perfect air squat (use a light plate to press out while squatting if needed)
30 calorie row, bike or ski (different machine)
10 lateral box step up Each Leg
10 DB Floor press
20 shoulder taps from Plank
Find a steady pace where quality of movement can be the focus.
Cash Out
Metcon (No Measure)
3x
20 reverse hyper -on GHD or in Elevated Bench Set Up or Supermans
50m Reverse Sled Drag
10 Deficit Push Up
https://barbend.com/reverse-hyperextension-alternatives/