CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
-Unweighted Split Squat – 10 Each Leg
-Rotational Ball Toss to a partner or Wall – 5 Each way
– 10 Ball Slams
-Run 100m
x3
Strength/Core Superset
Weighted Step-ups (4×8 Each Leg)
Single Arm Overhead Carry (4x25m – Heavier than last week)
DB
Metcon (AMRAP – Reps)
Side Plank Rotation – 4x 10 Each Side
Advanced with light weight
Metcon
Metcon (Time)
3 Rounds, Not for Time
-12 Superman with a 2 second pause at top
-Ski or Row 2 Minutes at consistent SPM (ideal 26-30)
-Bear Crawl 50ft or HS Hold 30 Seconds
– 8 Pushups 2 seconds down, 1 second up.