CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Blue Banded Shoulder Mobility in Rig, Then 2 Rounds 10 Supine Floor Press, 10 Hollow Rocks, 10 Rock back and reach, Then 10x I-Y-T
Metcon
Metcon (AMRAP – Reps)
From CrossFit.com 8/11/19:
10 Rounds for Reps of:
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of DB Thrusters
Rest 30 Seconds
Accessory
Metcon (Weight)
1 Arm DB – Bench Press x 5 Reps 31X1 tempo
1 Arm Row (on bench) 5 Reps 31X1 tempo
30 Flutter Kicks
3x of each