CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x
200m Row/Ski/Run
5 Push Ups
5 Super Slow Air Squats
10 hanging Knee raises (sub situps)
Then:
2x25ft of each
Monster Walks
High knees or Walking High Knees
Low shuffle walk facing each direction (stay in partial squat)
Strength/Core
Alternate Movements
STRICT Pull-Ups (5×5 – Strict, Banded, Box assisted or Ring Rows)
Advanced -Strict C2B or weighted strict
Dumbbell Overhead Walking Lunge (5×10)
Scale to unweighted reverse step lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
3x
3 Minute AMRAP
10 KB Deadlifts
10 Calorie Row/Ski/Bike
Rest 1 Minute