CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Weightlifting
Deadlift (5×3 @ 75-85%)
**Alternate Sets with 15 Leg raises – Hands on Stantion
**All these movements can be done with Dumbbells if athletes prefer!
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
6 Pushups
4 Weighted Step Ups each Side
2 Strict PullUps or 4 Ring Rows
Rest 3 Minutes
Metcon (Calories)
Row/SKi or Bike 3 Minutes Max Calories