CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Every 15 seconds for 12 intervals alternate between:
Mountain Climbers
Air Squats
Reverse Step Lunges
Reach up Reach Downs
Then: Run 400m
Strength/Core
Superset the 3 movements. Example 1 set RDL, 1 set Step ups then 1 set Core work then repeat 4x
Single Leg RDL (4×6 each leg – 3 second descent, fast up)
DB or KB
Weighted Step-ups (Lateral Step 4×6 Each Leg)
Weighted or Unweighted, build from last week
Ring Plank hold (4×30 seconds)
Metcon
Metcon (AMRAP – Reps)
Partner WOD
15 Minute AMRAP
A: Row for Calories
B: 1 Round:
8 Burpees
10 Hanging Knee Raises or TTB
12 Ball Slams
*Switch after every round.
Score is Reps plus calories. 30 reps per round
Cash Out
Coach’s choice abs