CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row 500m
Dynamic Warmup
Hip Hinge Hamstring Stretch
Walking Quad stretch
Walking Pigeon
Monster Walks
Scorpions 5x each side
Weightlifting
Deadlift (3@70%, 3@80%, 3+ @90%)
Wendler Cycle week 2. Take 90% of 1RM then calculate percentages based off that number (your working max). Last set is max effort (as many reps as possible without putting the bar down). Athletes, please calculate numbers in advance!
Metcon
Metcon (Time)
Bike .6 miles or Run 400m
50 Goblet Squats (24/16kg)
50 Situps
50 Alternating Dumbbell Snatches (50/35)
50 Burpees Over the Dumbbell
Bike .6 miles or Run 400m
20 min cap