CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Shoulder Smash Mobility
Then:
Shoulder Circles
Arm Circles
Michael Phelps’
1980’s reach’s
Inchworm to pushups
Bear Crawls
Crab Walks
Wall Walk Ups
SKILL WORK
Metcon (No Measure)
4x 15-30 second Hold, 30 second transition of each
Top of Pullup Hold
Top of Ring Dip Hold
Pullup Hang or L-Sit
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
10 Calories of Choice
15 Medicine Ball Cleans
40 Jump Rope
60ft Single Arm Overhead Carry
Switch at 30ft