CrossFit Momentum – VELOCITY
Warm-up
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Strength/Core Superset
Tall Kneeling KB Press (4×6 each side, 3 second descent)
Reverse Sled Drag (4x50m )
Hanging Leg Raise (4×10)
Metcon
Metcon (Time)
10 DB Shoulder Press
20 Russian Twists
400m Run
15 DB Push Press
20 Russian Twists
400m Run
20 DB Push Jerks
20 Russian Twists
400m Run
Rest 2 Minutes