CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Weightlifting
Deadlift (5×2 @ 85-90%)
**Alternate Sets with 20 Second hollow Hold
**All these movements can be done with Dumbbells if athletes prefer!
Metcon
Metcon (AMRAP – Reps)
Max reps at each Station. 1 Min at each, Rest 1 minute after each round. x3
Min 1: Pullups/Ring Rows
Min 2: Lateral Hops over KB
Min 3: Plate Overhead Walking Lunges
Min 4: Plate Ground to Overhead.
Rest 1 Minute