CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Minutes Banded shoulder Activation, then: 3x each: 20 Seconds on, 20 second rest, increase speed of movements each round:
Lunge Steps
Med Ball Squat Cleans
Plate steps (step on and off 10-15lb plate)
Metcon
Back Squat (12 minutes to build in sets of 5)
Shoulder Press (12 Minutes to build in sets of 5)
Bent Over Row (12 minutes to build up in sets of 5)
Metcon
Metcon (AMRAP – Reps)
Cash Out:
8 Min EMOM
Int 1: 40 Seconds Wall Balls
Int 2: Row, Ski or Bike 20 Seconds Hard