CrossFit Momentum – VELOCITY
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Weightlifting
Back Squat (5 Rep Max)
Take 20 minutes building up to heavy set of 5 for today. Rest 2-3 minutes between sets.
Box Jumps (3 reps in between squat sets)
Advanced make them HIGH
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
4 Burpees
8 Double KB Sumo Deadlifts
10 Calorie Row/Bike or SKi
Rest 2 Minutes