CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 PushPress, L/R
5 Front Rack Squat L/R
5 Thruster L/R
5 OHS L/R
80ft Overhead Walk L/R
Weightlifting
Back Squat (5 @65%, 5@75%, 5+ @85%)
Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.
Metcon
Metcon (3 Rounds for reps)
4 Minute AMRAP
30 Jump Rope
15 Wall Balls
10 V-Ups
Rest 2 Minutes
Cash Out
3x
10 Glute Bridge on ball or floor
30 second Wall Sit