CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll Lats/Upper Back 3 Minutes.
Then: 2 Rounds:
20 Banded Face Pulls
15 KB Swings
10 Goblet Squats
5 Single Leg RDL Each
10 Kip Swings
3 Half Turkish Get Up Each Side.
Turkish Get Up Skill
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP, rest 2 Min after each Round.
3 Turkish Get Up Each Side
15 Goblet Squats
10 Russian Swings
200m Run
Accessory
Metcon (Weight)
Alternating Bicep Curls 3×12-16 total
Banded Face Pulls (3×20)
Lateral Raises (3×8-12)
3×20 Second L-Sit Hold