CrossFit Momentum – VELOCITY
INTRO
Incorporating More Fitness into the routine
Attainable Mini Goals
Warm up
Prone Pre-Hab and Glute activation (No Measure)
20 Squat Jacks
10e Fire Hydrant
10 Prone “I” Raises
10e Kneeling forward hip circles
10 Prone “Y” Raises
10 e Kneeling Backward Hip Circles
10 Prone “T” Raises
Banded Rack Stretch
SKILL WORK
Front Squat (4×5)
3 second descent, 2 second pause at bottom
Metcon
Metcon (3 Rounds for reps)
5 Min AMRAP
7 Ball Slams
7 Push-up
rest 3:00
5 Min AMRAP
7x Thruster
7x Ring Row (or pull-up)
rest 3:00
5:00 AMRAP
7x Burpees
7x Reverse step Lunges w/ BB
or KB in front rack