CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Couch Stretch 90 seconds per Side
Run 200m
10 Inchworms
5 Lateral Lunges
5 Side Stretch each way (5 seconds per side)
10 Wall Facing Squats
Strength/Core Superset
Rotate through each exercise
Split Squat (4×6 each Leg)
Banded Split Squat
Metcon (Distance)
Lateral Band Walk 4x50ft Each Leg
Metcon (AMRAP – Reps)
4×15 Rotating Toe touches Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes for quality:
-5 Tempo Pushups (3 second descent)
-50ft Reverse Sled Drag or Light Sled Push 50m
-10 Plank Leg Lifts Each Side
-5 Weighted Step Ups Each Side
-Ski Erg 20/15 Calories