CrossFit Momentum – VELOCITY
Warm-up
Shoulder/OH Prep (No Measure)
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Metcon
Metcon (3 Rounds for reps)
3 Rounds, 1 minute at each station, 1 minute rest after each round:
-Weighted SitUp
-Jump Rope
-Dips
-DB Snatch
-Ski Erg