CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Full Body Foam Roll
Warm Up #7 (No Measure)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Alternating Dynamic Hamstring Stretch
10 Downward Dog to Pushup
6-8 Leg Raises with Hands on Stantion
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
Plate Push 25ft (45#)
20 Squat Jumps
10 Double KB Deadlifts
5 Double DB Shoulder to Overhead
Cash Out
Double Tabata abs (AMRAP – Reps)
Coach’s Choice of Exercises!