CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Minute Row or Bike
Walking Samson Stretch
Reverse Step Lunge w/Overhead Reach
Lateral Hands Overhead Squat Walks
Inchworm to Pushups
Monster Walks
30 Mountain Climbers
10 Wall Facing Squats.
Ankle Mobility
Metcon
Metcon (Time)
20 Minute Time Cap:
800-m run
30 Pushups
30 DB thrusters
30 box jump-overs
30 DB cleans
30 box jump-overs
30 DB Push Press
30 Pushups
800-m run
Accessory
Metcon (Weight)
Good Mornings 3×4-6
Lateral Step Ups 3×4 Each
Shoot Throughs 3×8-12