CrossFit Momentum – VELOCITY
Warm-up
Core Warmup (No Measure)
Gymnastics Bear Crawl forward/back
Hollow Hold
Superman Hold
Straddle Rock to sit up and reach
Handstand Hold
Strength/Core
Half Kneeling Landmine Press or Half Kneeling DB Press (4×4)
Dumbell High Pull (4 sets, build to 10 Rep Max)
Metcon (Time)
Bar Hang
4x Max
Metcon
Metcon (4 Rounds for reps)
4×3 Minute AMRAP, Rest 1 minute after each
12 Weighted Step Ups
12 KB Swings
12 Russian Twists Each Side