CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Warmup:
x2
Push Up Shoulder Tap: x 10
PVC Pass Throughs: x 10
1 Arm RKB Swing: x 10 each arm @ light weight
Suitcase Deadlift: x 10 each arm @ moderate weight
Weightlifting
Weighted Step-ups (3x8e, 35% 1 rep max Front Squat)
Shoulder Press (Behind the Neck: 3 x 10 @ 60% 1 rep max Press)
Metcon
Metcon (Weight)
10 Minutes for quality
Row: 250M @ medium pace with damper on 3 or below
Supinated Grip Bar Hang: 20 seconds
Suitcase Deadlift: x 10 each arm @ light to moderate weight
Push Up Shoulder Tap: x 10