CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 DB Single Leg RDL each Leg
10 Reverse Step Lunges w/DB
15 Toe Reach Crunch
Row or Ski 250m
x2
Strength/Core Superset
Glute Bridges (Elevated Feet, 4x 6-12 reps)
*Advanced – Single Leg w/foot on MedBall, Other leg extended -6-10 Each Side
*Beginner/Intermediate – 2 feet on Ball or floor-12 total
Show Control in Movement
Bent Over Row (4×8-12 reps -2 DBs)
Alternating Heel Taps (4×20)
Start lying on back with feet flat on ground, heels near hips. Reach for heels with hands, alternating sides, shoulders off ground
Metcon
Metcon (AMRAP – Reps)
16 Min EMOM:
Min 1: Row or Ski 200/150m
Min 2: 15 Russian KB Swings, AMRAP Goblet Squats in remainder of Minute
Min 3: Plank Hold
Min 4: 30 Jump Rope
Count all completed Reps – No score for plank.