CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Minutes Banded shoulder Activation, then:
3x each: 20 Seconds on, 20 second rest, count reps and increase reps on each round:
Lunge Steps
Med Ball Squat Cleans
Plate steps (step on and off 10-15lb plate)
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
Min 1: Max Cal 30 seconds
Min 2: 25 Plate Hops
Min 3: 30 Seconds weighted situps
Min 4: Max Cal 45 Seconds
Min 5: Rest
Change machines for min 1/4
Accessory
Metcon (Weight)
3x of each
8-12 DB or Plate Flys
12-15 PVC Banded Lat PullDowns
8-12 Prone Rows