CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x: Row 250m
15 Banded Squats (short band),
10 Scap Pushups
5 Pushups.
Box Pigeon & Shoulder Mobility
Accessory
Half Kneeling Landmine Press or Half Kneeling DB Press (3×3 Reps Each Single Arm Landmine Press 22X1)
Dumbbell Bench (3×6 DB Bench Press 22X1)
Windshield Wipers w/Barbell (3×6)
Metcon
Metcon (Time)
5 Rounds for Time:
Row or Ski 250m
15 KB Swings
5 KB S20 Each Side
Plank Hold 30 Seconds
15 Min Cap