CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll Upper Back And Lats
Banded Passthroughs, Banded Pullaparts, Overhead Squats with Band, Banded Good Mornings, Banded Shoulder Press
3x:
20 Second Hollow Hold, 5 second transition, 20 second Superman hold
Weightlifting
Bent Over Row (4×10)
Alternate with Dumbbell Press
Single Arm Dumbell Press (3×10, increasing)
Finding a heavy set of 10 on each side. If the weight differs left to right, mark in comments. If athlete only gets 8 on one side, mark in score.
Metcon
Metcon (Weight)
NFT
60ft overhead carry left arm
60ft overhead carry right arm
6 Rounds:
10 Situps
10 Box Jumps
60ft overhead carry left arm
60ft overhead carry right arm