CrossFit Momentum – VELOCITY
Warm-up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
Mobility
Pigeon on box.
Weightlifting
Back Squat (6×3)
3 second descent, 2 second at the bottom, Fast up – Work on driving straight out of squat without bounce
Box Jumps (3 reps in between squat sets)
Advanced make them HIGH
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
Farmer Carry 50m
10 V-Ups
Run 200m
Rest 2 Minutes
Metcon (Time)
1 Round for Time:
Farmer Carry 50m
10 V-Ups
Run 200m