CrossFit Momentum – VELOCITY
Warm-up
Slam Ball WarmUp (No Measure)
3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
Weightlifting
Shoulder Press (5×3 at 75-85%)
Good Mornings (4×8, Weighted or with PVC)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
21 Goblet Squats
15 Russian KB Swings
9 Alternating KB Cleans, alternating
Rest 1 Minute After Each Round