CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x:
5 Scap Pullups (slow and controlled)
10 inchworm (no pushup)
10 Scap Pushups,
5 Super Slow Squats.
Then 2 Rounds w/DB or KB: 50 ft Overhead Carry Left arm, 50ft Overhead Carry Right Arm
Accessory
Metcon (AMRAP – Reps)
3x
6-10 Ring Pushups
5-8 Strict Pullups (add weight if needed)
20 Banded Face Pulls
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes for Quality
50ft Overhead Carry (dbl KBs or Plate)
12 DB Hang Cleans (power or squat)
2 Wall Climbs
500m Row or Ski