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
Metcon
Metcon (AMRAP – Reps)
100 Wall Ball Shots
Every Minute On the Minute
3 Burpees
For the remainder of 15 Minutes
Row, Ski or Bike for Calories
Score is Wallballs completed plus Calories. Burpees don’t count! Start Burpees at 1:00
Advanced 150 Wall Balls
Cash Out
Pullup and Dip 3×3-5 reps
OR
Skill work for pullups/dips