CrossFit Momentum – VELOCITY
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x15 each foot
– Mini-Band Forward Diagonal Step x15 each foot
– Mini-Band Backward Diagonal Step x15 each foot
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Back Squat (5×5)
5 second descent, 1 second at the bottom, up with control – Work on driving straight out of squat without bounce
Box Jumps (5 reps in between squat sets)
Advanced make them HIGH
Metcon
Metcon (AMRAP – Reps)
20 MINUTE EMOM:
Min 1: 12/9 Calorie SKi
Min 2: 12 Bent Over Rows (DBs or Light Barbell)
Min 3: 12/9 Calorie Bike
Min 4: 12 Reverse Step Lunges with Weight
Min 5: Light Row or Jog