CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Ankle/Calf Prep
6 Min AMRAP:
15 Air Squats (banded)
Lateral Walk Down & Back
5 Hanging Knee Raise (controlled)
10 Squat Jacks (unbanded)
Metcon
Metcon (Time)
100 Jump Rope
80 Reverse Step Lunges
60/45 Calorie Row, Bike or SKi
40 Mountain Climbers Each Side
20 DB Hang Cleans
Strength/Core
Metcon (No Measure)
10 Hanging Knee Raises w/ 3 second hold at top
20 V-Ups
30 Lateral Heel Taps (alternating)
40 Cherry Pickers (alternating)
50 Bicycles (alternating)
40 Scissor kicks (alternating)
30 Supermans
20 Situps
10 Single Leg V-Ups (alternating)
For QUality