CrossFit Momentum – VELOCITY
Warm up
Glute Prep (No Measure)
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
Mobility
Pigeon on box.
Weightlifting
Back Squat (5@75%-3@85%-1+@95%)
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM
Min 1: 30 Second Assault Bike
Min 2: 30 Second Plank
Min 3: 30 Seconds DB Push Press
Min 4: 30 Seconds Hollow Hold
Score is total Calories plus Push Press Reps