CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
400m Run
20 Banded knee Air Squats
20 Banded knee Good Mornings w/PVC
20 Banded knee Overhead Squats
10 Leg Swings each way
10 Hamstring stretch each side.
Mobility coach’s choice
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minutes: 2-4-6-8-10-etc
Calories on Row, Bike or Ski
Weighted Lunge Steps
Situps
*Rest two Minutes after WOD
2 min Jump Rope (AMRAP – Reps)
Max Double Unders or Singles in 2 Min
Accessory
Metcon (No Measure)
40 V-Ups
40 Lateral Heel Taps
40 Cherry Pickers
40 Bicycles
2x