CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
6 minutes: Weighted Carries
Vary between medballs, KB, DB
Carry at low hang, shoulder waiter carry, and/or OH carries depending on abilities
Mobility
Warm-up (No Measure)
A. 2:00 squat hold (Hold rack to scale)
B. 1:00 plank
C. 3x :30 on :30 Off hanging from bar
(Scale to have feet on box and hang as much as possible)
D. 2x :20 Each Leg – Lunge stretch w/ front leg elevated on box
E. 3×5 Behind the neck Press with PVC
Weightlifting
Back Squat (5@75%, 3@85%, 1+ @95%)
New athletes, 5×5 with Kettlebells. Advanced may back squat with Coaches discretion
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
250m Row, ski, or bike .5km
20 Air squats
20 Push-ups
20 Step-ups
**Box Jumps and Goblet Squats for advanced athletes