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)
Weightlifting
Shoulder Press (5@65%, 5@75%, 5+ @85%)
Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.
Metcon
Metcon (Time)
3 Rounds:
Run 200m
15 Kettlebell Swings
20 Air Squats
25 Situps