CrossFit Momentum – VELOCITY
Warm-up
Shoulder/OH Prep (No Measure)
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
Row 200m
15 Kettlebell Swings
20 Air Squats
25 Situps
Then Rest 1 Minute and complete 1 Round for time
Metcon (Time)
1 Round for Time:
Row 200m
15 Kettlebell Swings
20 Air Squats
25 Situps
Accessory
Metcon (No Measure)
3x
10 Glute Bridge on ball or floor
60 second Wall Sit
10 Hands on Stantion Leg Raises w/slow descent