CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
5 1-arm reach overhead each side while holding bottom of squat
5 Forward Lunge Elbow Drop then Overhead Reach
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
10 2 point Squats (Hold feet, raise hips, then squat again)
Metcon
Metcon (Time)
Run 600m
40 Air Squats
20 DB Push Press
Run 400m
30 Air Squats
15 DB Push Press
Run 200m
20 Air Squats
10 DB Push Press
Run 100m
10 Air Squats
5 DB Push Press