CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5-10-15 of each:
Med Ball Pushups
Med Ball Cleans
Wall Balls
Russian Twists each side
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Weightlifting
Shoulder Press (Wendler Week 2 – 3-3-3+)
From 90% of 1RM:
3 @ 70%
3 @ 80%
3+ @ 90%
(if you did not complete this last week, go to 5, 5, 5+ at 65, 75,85%)
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
Min 1: 12 Wall Ball Shots
Min 2: 14/11 Cal Ski
Min 3: 6 Burpee Box Jumpovers
Min 4: Easy Bike