CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x of each: 30 Seconds on, 15 Second Transition:
Ski Erg
Air Squats
Hollow Hold
Strength/Core
Single Leg RDL (4×8 each leg)
DB or KB
Front Rack Lunge (Backward Step 4×6 Each Leg)
Weighted Sit-ups (4×8-12)
Athletes to hold feet for partner. Weight to be heavier – 25-35# for ladies, 45-55# for Men
Metcon
Metcon (Time)
Alternating Ladder
10-1 Reps of
Russian Kettlebell Swings
1-10 Reps Burpees
Ex. 10 KB Swings, 1 Burpee, 9 KB Swings, 2 Burpees….until 1 KB Swing and 10 Burpees
Cash Out
Coach’s choice abs