CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row/Ski 30 seconds on 30 seconds off for 5 minutes, increase pace every round.
25 Banded Good Mornings (green/blue band)
20 Pendulums
10 Fire hydrants each side
10 Kneeling Opposites each side
10 Single arm Suitcase Deadlifts each side.
Weightlifting
Deadlift (Add 10lbs to working max then 5@65%, 5@75%, 5+@85%)
Working max = 90% of 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAP:
Row 250m
5 Burpees
10 Walking Lunges total
15 Situps
Metcon (Time)
Rest 2 minutes, then:
1 Round for Time
Row 250m
5 Burpees
10 Walking Lunges total
15 Situps