CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Red band shoulder prep (No Measure)
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
Weightlifting
Shoulder Press (5×5 at 65-75%)
Good Mornings (4×10, Weighted or with PVC)
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes x 4:
15 WallBalls
30 Jump Rope
15 KB Swings
Advanced:
20 Wall Balls, 20 KB Swings