CrossFit Momentum – VELOCITY
Warm-up
Shoulder/OH Prep (No Measure)
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Metcon
Metcon (AMRAP – Reps)
On the Clock:
0-4:00 AMRAP
10 Ball Slams
10 DB Push Press
10 Lateral Hops over the Ball
4:00-5:00 REST**
5:00-7:00 AMRAP
Shuttle Runs (15ft=1 rep)
7:00-8:00 REST**
8:00-12:00 AMRAP
10 Ball Slams
10 DB Push Press
10 Lateral Hops over the Ball
12:00-13:00 REST***
13:00-15:00 AMRAP
Shuttle Runs (15ft=1 rep)
15:00-16:00 REST***
16:00-20:00 AMRAP
10 Ball Slams
10 DB Push Press
10 Lateral Hops over the Ball
Cash Out
Coach’s Choice