CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Warm-up (No Measure)
2 Rounds:
5 each leg Lateral Box Step Ups
10 Squat Press Out (Hold plate at chest, push away as you descend)
10 Groiners Each Side
Weightlifting
10 Minute EMOM, alternate movement on each minute
Shoulder Press (4×6)
Back Squat (4×4)
Metcon
Metcon (Weight)
3 Rounds Not For Time
100ft Farmer Carry Left (heavy)
100ft Farmer Carry Right
30 Second Front Rack Hold (Heavy Med Ball, Barbell, Stone)
Mark weight of Farmer carry. Put Front Rack Weight in notes