CrossFit Momentum – VELOCITY
Warm-up
INTRO
Warm-up (No Measure)
Banded Glute Prep:
Forward Walk
Backward Walk
Lateral Walk Left
Lateral Walk Right
15 Squats
Then
10 Hollow Rocks
10 Supermans
Weightlifting
Back Squat (5×3, increasing )
Clock E2M: 3 Second Decent, 3 seconds at bottom
Metcon
Metcon (Time)
5 Rounds
20 KB Swing
10 Wallballs