CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds:
Run 200m
Single Leg RDL x5 Each
Single Arm Press x 5 Each
Alternating Leg V-Ups x 10
Strength/Core
With a 12 Minute Clock, Alternate through movements.
Romanian Deadlift (4×8)
W/2 DBs
Split Squat (4×8 Each Leg)
Banded if advanced
Toe Reach Crunch (3×25)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
Bike or Ski 15/10 Cals
50 Jump Rope
Row 15/10 Cals
15 Burpees (advanced to 6″ target)