CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
30 Jumping Jacks
Assisted Lateral Lunge Stretch, lat stretch on rig, alternate :30 x6 sets
SKILL WORK
KB Deadlift review
KB Swing
Ski Erg
Weightlifting
(Experienced Athletes)
Shoulder Press (3@70%, 3@80%, 3+@90%)
Metcon
Metcon (No Measure)
8 Tabata Rounds KB Swings
**Rest 2:00**
8 Tabata Rounds Rowing
**Rest 2:00**
8 Tabata Rounds Ski or Bike
Start on different movements if need be.