CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
With a 10 or 15# plate
2 Rounds
10 Plate Ground to Overhead
10 Squats W/Plate in front
10 Weighted Situps (Finish Plate OH)
10 Alternating foot toe touches to plate
20 plate hops lateral
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
3 Weighted Step Ups Each Leg
6 V-Ups
9 Box Jumps
250 meter row or ski
Accessory
Metcon (No Measure)
5 Minutes for Quality
30 Second Plank
30 Cherry Pickers
30 Fire Hydrants (15 Each side)
30 Straight leg Situps
30 Second Superman Hold