CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll T-Spine/Lats
Then:
Plate Overhead Walk (Circle the room)
Use Plate For Dynamic Mobility
Strength/Core
Single Arm Overhead Carry (4x 25m Each Arm)
DB
Front Rack Lunge (8 Each Leg Reverse Step, DBs or KBs)
Each Leg
Hanging Leg Raise (4×6-10)
Slow and Controlled
Metcon
Plated Fun 9 Min AMRAP (AMRAP – Rounds and Reps)
With a 25/15# Plate:
9 Minute AMRAP
10 Plate Ground to Overhead
10 Squats W/Plate
10 Weighted Situps (Finish Plate OH)
10 Burpee to Plate
Run 200m w/Plate
Rest 2 Minutes
Modify weight and movements as necessary
Plated Fun 1RFT (Time)
1 Round for Time of the Above