CrossFit Momentum – VELOCITY
Warm-up
T-Spine Opener/Shoulder Warm Up (No Measure)
3-4 Minutes of foam rolling the lats and thoracic spine
10-15 Cat-Cow
10 Behind the Back Thoracic Twists per side.
10 Reach Roll Lift Each Side
Wall Slides x 10 @ two seconds down, two seconds up.
I’s, Y’s, T’s x 5-10 each
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
5 Pushups
10 Ball Slams
15 Air Squats
Row, Ski, or Run 400m (Bike 1.2km)
Extra Credit
Metcon (Weight)
Bicep Curl – The Lauren Special. 7’s