CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x:
10 Step Ups
10 pushups to box
10 Kip Swings or Scap Pullups
10 Ring Rows or 5 Strict Pullups
10 Hollow Rocks
Metcon
Metcon (Time)
Run 1 Mile
50 Wall Balls
40 Ball Toe Reach Crunch
30 Plate Ground to Overhead
20 Pullups
10 Lengths Single Arm Overhead Walks (uses plate waiter style, switch every 2 length of gym)
Accessory
Alternate through movements
Bench Press (4×6, increasing)
Reverse Flys (4×8-12)
4x 1 Min Plank Hold
Russian KB Swing (3×20, heavy)
Cossack Squat (3×6 Each Side)
https://www.youtube.com/watch?v=YvxmS5BIPi8
May be performed weighted or unweighted