CrossFit Momentum – VELOCITY
Warm-up
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Sampson Stretch
Lateral Lunges
Air Squats
Metcon
Metcon (Time)
10 Strict Pullups or Ring Rows
20 Jumping or Reverse Step Lunges
30 Calories Row, Ski, or Bike
40ft Heavy Overhead Carry (Plate or Single Arm KB)
50 Box Jumps or Step Ups
40ft Heavy Overhead Carry (Plate or Single Arm KB)
30 Calories Row, Ski, or Bike
20 Jumping or Reverse Step Lunges
10 Strict Pullups or Ring Rows
Cash Out
Ab Cashout, coach’s choice!