CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x3
25ft fast walk forward
25ft walk backwards
Then:
10 arm circles Forwards
10 arm circles Backwards
Then:
Bring Sally Up Air Squats
Weightlifting
Shoulder Press (5×5)
Deload for experienced up to 65%
Turkish Get Up (Half Turkish Get up Skill Work)
Alternate with Shoulder Press
Metcon
Metcon (Time)
3 Rounds:
Row/Ski 400m or Bike .6 miles
10 Burpees
400m Run (200m Walk/Run to scale)