CrossFit Momentum – VELOCITY
Warm-up
Prone Pre-Hab and Glute activation (No Measure)
20 Banded Air Squats
10e Fire Hydrant
10e Kneeling forward hip circles
10 e Kneeling Backward Hip Circles
10 “I” Raises
10 “Y” Raises
10 “T” Raises
Then:
2 Rounds
5 Burpee Broad Jumps
10 V-Ups
Mobility of Choice
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Min AMRAP
10 Single Arm KB Swings
5 KB Front Squats Each Side
10 Lateral Skater Bounds
This WOD is for Quality – looking for precision on reps
Metcon (AMRAP – Rounds and Reps)
Rest 2 Min *
5 Min AMRAP
10 Russian Swings
10 Goblet Squats
10 Lateral Hops over KB
Can Pick up the pace for this WOD
Metcon (AMRAP – Rounds and Reps)
Rest 2 Min *
5 Min AMRAP
10 KB Snatch (total)
20 Air Squat
30 Jump Rope
Focus on the KB Snatch technique here while perfecting reps on Squats and Jumps
Accessory
Metcon (No Measure)
30 V-Ups
30 Lateral Heel Taps
30 Cherry Pickers
30 Bicycles
2x