CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Then:
Dynamic Walking Stretches:
Hamstring Stretch
Quad Stretch
Lateral Lunges
Squat to twist
Monster Walks
Metcon
Metcon
Metcon (Time)
50 Calorie Ski
50 Air Squats
50 Calorie Bike
50 Situps
50 Calorie Row
At the start of each minute, 5/3 pushups
20 minute time cap
Advanced 75 Calories of Each
Start on Alternating Movements if needed but go in order
Accessory
Metcon (No Measure)
EMOM x 12:
Min 1: 10-20 Second Active Bar Hang
Min 2: 10-20 Second Top of Dip Hold
Min 3: 10-20 Second Top of Pullup Hold (use box assistance if needed)
Min 4: 10-20 Second Bottom of Dip or Bottom of Pushup hold
For Friday’s WOD, Change from Velocity to CrossFit to see. OPEN GYM Wednesday 1:30-4 and Friday 11-1 in addition to abbreviated Schedule.