CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Weightlifting
6 Minute EMOM
Shoulder Press (6×4)
Metcon
Metcon (Time)
3 Rounds with a plate :
5 each leg Lateral Box Step Ups
10 Squat Press Out (Hold plate at chest, push away as you descend)
10 Lunges
For Quality
Cash Out
2 Rounds Not For Time
100ft Farmer Carry Left (heavy)
100ft Farmer Carry Right
30 Second Front Rack Hold (Heavy Med Ball, Barbell, Stone)