CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Red band shoulder prep (No Measure)
10-15 reps of Each
Banded Pullaparts Overhead
Banded Pullaparts to Chest
Banded Pass Throughs
Banded Strict Press
Banded lat side stretch
Banded High Pulls
Banded RDLs
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP:
1, 2, 3, 4, 5, etc reps of:
DB Push Press
Air Squats
Advance may use DBs for Squats
Metcon (AMRAP – Rounds and Reps)
Rest 3 Minutes
7 Min AMRAP:
1, 2, 3, 4, 5, etc Reps:
Pushups
Ball Slams
V-Ups
Accessory
Kang Squats (5×5)
Good Morning to Squat – Controlled w/Barbell/weights