CrossFit Momentum – VELOCITY
Warm-up
TTB/Squat WarmUp (No Measure)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Straight leg raise with 2 full rotations each leg
10 downward dog to pushup
6-8 leg raises with hands on stantion. keep control
Strength/Core Superset
Front Rack Forward Lunge (With Dumbbells or KBs -4×6 each leg)
Tall Kneeling KB Press (4×6, each arm)
Hold 2 KBs in front rack, then alternate arms for press
Hanging Leg Raise (4×6-10)
Metcon
Metcon (Time)
Every 4 minutes for 4 rounds, each for time, resting remainder of time:
-Run 200m
-12 Pushups
-12 Knees to Elbows
Reduce reps if athlete has less than 1 minute to rest following the first round