CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Walking Dynamic Stretching:
Sampson Stretch
Knee Hug and Toe Raise
Lateral Lunge
Knee up Toe Touch
Left Leg Monster Walk
Right Leg Monster Walk
Walking Quad Stretch
SKILL WORK
Push Press (Skill Work, then superset with Pullups)
Pull-ups (3×5)
Experienced Athletes: EMOM 10: Min 1: 12/10 Cal Bike Min 2: 15/12 Cal Ski
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Burpees
10 Box Jumps (step-ups)
15 Sit-ups
*Keep Track of Rounds and Reps
Cool Down
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