CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
High Hips Bear Crawl,
Backwards bear Crawl
10 Hollow rocks
10 arch rocks
Inchworm to pushup
Rock split n reach
Metcon
Metcon (AMRAP – Reps)
EMOM x 16
Int 1: 10 DB Snatch, 2 Wall Climbs
Int 2: Sled Push or Drag 50m
Int 3: 30 Jump Rope, 15 Air Squats
Int 4: Easy Bike
Accessory
Bench Press (4×6 increasing)
Reverse Flys (4×8-12)
4x 1 Min Plank Hold