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
Mobility of Choice
Metcon
Metcon (Time)
20-15-10 Reps:
-KB Swings
-Goblet Squats
*Rest 2 Min
20-15-10:
-Calorie Row
-Bike or Ski
*Rest 2 Min
400-200-100m Run
40-30-20 Jump Rope
Accessory
Metcon (Weight)
4x
16 Alternating Leg V-Ups
8 Front Rack Step ups Total
8-12 Clams or Banded Clams each side