CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
6 Min AMRAP:
10 Scap Pushups
10 Wall Squats
5 pushups
10 Air Squats
10 Hollow Rocks
10 Arch Rocks.
Shoulder Mobility Coach’s choice
Metcon
Metcon (AMRAP – Rounds and Reps)
In 15 Minutes:
Run 1 Mile then
AMRAP in remainder
50m Sled Push or Pull
30 Jump Rope
20 Wall Balls
10 Push Up + Row Each Arm
Accessory
Metcon (No Measure)
Double Dumbbell Romanian Deadlift 3×8 with a 32X1 tempo
Double Dumbbell Reverse Step Lunge 3×6 each (may hold at side)
Weighted Sit up (with Dumbbell at chest) 3×15