CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x through
10x shoulder pass throughs
10x PVC Good mornings
10x PVC shoulder presses
10 PVC RDL
Weightlifting
Deadlift (3@70, 3@80%, 3+@90%)
SKILL WORK
Single leg DL or Sumo DL w/ KB
Box step up
Single arm DB press
3×5 each arm/leg
SLDL or Sumo DL
Box Step up
Single arm Db press
Metcon
Metcon (AMRAP – Reps)
Partner WOD:
10:00 AMRAP
Partner A – 10 Wallballs
Partner B – KB Swings – switch once 10 WB’s are completed
Scaled Partner WOD:
Partner 1 – MedBall clean and throw
Partner 2 – hold plank