CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row, Ski or Bike 3 Minutes.
Then
10 Bird Dogs each
10 Fire Hydrants each
10 T-Spine Diagonals each
10 Cat/Cow’s
10 Deep Lunges Each Way
Then: Foam Roll Lats and T-Spine
Metcon
Metcon (4 Rounds for reps)
4 Min AMRAP
Row 500m
AMRAP in remainder of time:
15 Russian KB Swings
15 Goblet Squats
**90 second rest**
4 Min AMRAP
Bike 1.2km
AMRAP in remainder of time:
15 Russian KB Swings
15 Goblet Squats
**90 second rest**
4 Min AMRAP
400m Run
AMRAP in remainder of time:
15 Russian KB Swings
15 Goblet Squats
**90 second rest**
4 Min AMRAP
500m Ski
AMRAP in remainder of time:
15 Russian KB Swings
15 Goblet Squats
Score only Swings/Squat Reps
Cash Out
50 Reps Diagonal Crunches (lay on back -knees up-alternate elbow to opposite knee)
25 Supermans
50 Flutter Kicks
25 Hollow Rocks
50 Lateral Heel Taps