CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Accessory
**Going into a phase where athletes may use choice of weighted barbell or KBs/DBs for strength accessory work.
Romanian Deadlift (3×3 @ *3311)
*Tempo example: 3 seconds down, 3 second hold at bottom, 1 second up, pause 1 second before next rep
Kang Squats (3×3 at 3131)
Good Morning to Squat to Good Morning to Stand
L-Sit (3x Max Time)
Metcon
Metcon (3 Rounds for reps)
4 Minute AMRAP, 2 Min Rest
3 Sumo Deadlift High Pulls
6 Russian KB Swings
9 Goblet Squats
12 Burpees