CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Blue Band Mobility
Then:
Squat Postitioning Hold with hands on stantion-1 minute
10 Squat w/1 arm reach overhead
10 Groiners
10 Fire Hydrants Each
10 Cossack Squat
10 4 pt squats
Duck Walk 50ft
Metcon
Metcon (Time)
4 Rounds: Rest 1 Minute after each
10 Weighted Step Ups
12 PushUps
14 Reverse Step Lunges
16 Calorie Bike, Row or Ski
Accessory
Metcon (Weight)
3x:
Bent Over Row x 4-6 reps
Banded Tricep Push-Down x 14-16 reps
Alternating Arm DB Bench 4-6 Total Reps, keep other arm locked out position