CrossFit Momentum – VELOCITY
Warm-up
Cindy + Ankles up. Warm Up (No Measure)
Run: 200M
2 Rounds of Cindy (Easy Pace – Warm-up)
Warm-up – Mobility/Stability
Movement – Ankles Up
Ankles
Knees
Hips
Trunk (Rotation/flexion/Extension
Shoulders
Wrists
Neck
Active Quad Stretch
Weightlifting/Strength
Metcon (No Measure)
12 Min EMOM
Min 1: 15 Standing Banded Abs
Min 2: 8-10 DB Bench or Floor Press
Min 3: 45 Second Handstand or Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
Farmers Carry 25m Left
Farmers Carry 25m Right
10 Hollow Rocks
10 KB or DBL KB Sumo Deadlifts
30 Jump Rope