CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
20 small arm Circles each way
10 Big arm circles each way
10 Opposite arms up and down
10 Reach up Reach down
10 Cross Body reaches
10 Michael Phelps’
10 Hamstring heel in ground stretch
Tricep Stretch
Forearm to rig chest stretch
hand to rig chest/shoulder stretch
10 Scap pushups
10 Cat/cow
10 Scap Pullups
10 Hollow Rocks
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
10 DB Shoulder to Overhead
10 Knees to Elbows
10 Cal Row
Metcon (Time)
Rest 2 min
1 Round for time of above
Accessory
Half Kneeling Landmine Press or Half Kneeling DB Press (3×3 Reps Each Single Arm Landmine Press 31X1)
Dumbbell Bench (3×6 DB Bench Press 22X1 tempo)
(2 sec down, 2 second hold at bottom, explode up, one second at top)
Metcon (Time)
Superman Hold
3x max time up to 30 seconds