CrossFit Momentum – VELOCITY
Warm-up
Hamstrings & Shoulders (No Measure)
20 Alternating Foot Pedals
10 DownDog to Pushup
10 Deep Lunge (keep hands planted, alternate legs)
10 2-point Squats
10 Hands Only inchworms – reach out beyond shoulders
10 Side Plank with Reach through
10 Standing cross body reach
10 Hands overhead Shrug and release
10 Leg swings each way
Metcon (Distance)
Choose Row, Bike or Ski
12x 1 minute for max meters, rest 1:30
**Rest 5 Minutes**
Score is max meters
Metcon (Time)
27-21-15-9 reps, for time of:
Sit-up
Dumbbell Snatch – Alternating