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:
Monster Walks
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
30 Toe Reach Crunch
Plus Ankle Prep
Accessory
Front Rack Lunge (Reverse Step Lunges *31X1 x 3 each leg )
-Hold active position at bottom – can hold DBs or Hold Front Rack
Back Squat (Tempo Back Squat 33X1 x 3 )
(Can be done with Barbell – Front Rack KBs if not using barbell)
L-Sit (3x Max effort Hanging L-Sit (bars or rings))
Metcon
Metcon (AMRAP – Reps)
2 Rounds of each, rotate continuously
40 seconds on, 20 seconds rest:
Ski Cal
Bike Cal
Shuttle Run (16ft)
Row Cal
Rest 3 Minutes
Metcon (AMRAP – Reps)
2 Rounds of each, rotating continuously
40 seconds on, 20 seconds rest:
Burpee
Shoulder Taps from Plank or handstand
Lateral Lunge Steps, alternating
Russian Twists