CrossFit Momentum – VELOCITY
Warm-up
INTRO
Crossover Symmetry and Importance of Shoulder Health
Warm-up (No Measure)
2 Rounds
10x Passthroughs
5x Press w/ PVC
5x Front Squat with PVC
5x Good morning with PVC
SKILL WORK
Hang Clean
10 minutes total:
3 reps of each
Dip + Stand
Dip + Hinge + Dip + Stand
Dip + Jump
Dip + Hinge + Dip + Jump
Dip + Jump and High Pull
High Pull + Drop under (fast elbows)
Hang Clean
Weightlifting
Metcon (AMRAP – Reps)
EMOM 5 minutes
3x hang Clean + 3x Push press
EMOM 5 minutes
10x Ring Row
Metcon
Metcon (Time)
1000m Row for Time
*EMOM do 1 burpee, 2
burpees, 3 burpees, etc.
*Set Rower to countdown from 1000m.