CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
SKILL WORK
Intro to the Snatch and Overhead Squat
Warm-up (No Measure)
Snatch Deadlift x 5
Snatch Pull x 5
Snatch Grip Scarecrow x 5
Muscle Snatch x 3
Snatch Balance x 3
Snatch Drop x 3
Overhead Squat x 5
Metcon (Weight)
EMOM x 8
2 Hang Power Snatch + 2 OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
12 Shoulder to Overhead
8 Toes to Bar
4 Burpees over the Bar