CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row/Ski or Run 200m
10 Alternating Leg Bird Dogs
10 Kneeling T-Spine Openers Each
10 Scapula Pushups
10 Inchworm to Pushups
10 Burpees
Weightlifting/Strength
Tempo 5 second descent, 1 second ascent – alternate movements
Bent Over Row (4×8 – Supinated Grip (Palms Up))
DB or Light Plate Lateral Raises (4×8)
Banded High Pull (4×8)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
Ski, Row or Bike 8/5 Calories
8 Weighted Squat Jumps (Hug Plate or BB in back rack)
8 Burpees
Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
3 minute AMRAP
Ski, Row or Bike 8/5 Calories
8 Weighted Squat Jumps
8 Burpees
Cash Out
Coach’s Choice