CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
5 1-arm reach overhead each side while holding bottom of squat
5 Forward Lunge Elbow Drop then Overhead Reach
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
10 2 point Squats (Hold feet, raise hips, then squat again)
Metcon
Metcon (Time)
2 Rounds:
10 Step Ups
20 Double Unders/40 Singles
Rest 1 Minute
2 Rounds:
5 Strict PullUps or 10 ring rows
10 Burpees
Rest 1 Minute
2 Rounds
10 DB Push Press
10 Calorie Bike or Ski
Rest 1 Minute
2 Rounds
10 Lateral Hops over DB Each Side
10 DB Lunges
20 Min Cap
Cash Out
Metcon (Time)
For time:
75ft Dumbbell Bear Crawl
Pick dumbbells that let you move for about 25 ft at a time. Keep your hips low and your back a tabletop.