CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Banded Shoulder Stretch 1 min per side.
Then Full PVC Warm Up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Metcon
Metcon (Time)
100 Jump Rope
90ft Weighted Bear Crawl (hold db in each hand)
80 Flutter Kicks (total)
70 Air Squats
60 Plank Shoulder Taps (total)
50m Sled Pull
40 Russian Twists (total)
30 Calories of Choice
20 Ring Rows
10 Dips
Accessory
Metcon (Calories)
Conditioning:
30 Sec On, 30 Sec off
3x at each machine
All 3 on one, then rotate