CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
100 Single Unders
20 Pass Throughs
10 Good Mornings to Squat
10 Behind the neck Press from 1/4 squat
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Accessory
Metcon (No Measure)
3x of each
8-12 DB or Plate Flys
12-15 PVC Banded Lat PullDowns
8-12 Bent Over Rows (3 sec descent)
Metcon
Metcon (Time)
3 Rounds:
R1: 750m Row, R2: 500m, R3: 250m
14 Weighted Step Ups
20 Air Squats
25 Situps