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
Back Squat (6×2)
3 second descent, 3 second at the bottom, Fast up – Work on driving straight out of squat without bounce
Box Jumps (3 reps in between squat sets)
Advanced make them HIGH
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
4 Burpees
8 Double KB Sumo Deadlifts
10 Calorie Row/Bike or SKi
Rest 2 Minutes
Metcon (Time)
1 Round for Time:
10 Calorie Row/Bike or SKi
8 Double KB Sumo Deadlifts
4 Burpees