CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
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
Accessory
Double KB Front Squat (4×6-8)
Handstand hold (4x max hold up to 1 minute)
Metcon
Metcon (4 Rounds for time)
Every 4 minutes for 4 Rounds:
10 DBL KB Sumo Deadlifts
100ft Farmer Carry
50ft Walking Lunge
50 Jump Rope