CrossFit Momentum – VELOCITY
T-Spine Opener/Shoulder Warm Up (No Measure)
3-4 Minutes of foam rolling the lats and thoracic spine
10 Behind the Back Thoracic Twists per side.
10 Reach Roll Lift Each Side
Wall Slides x 10 @ two seconds down, two seconds up.
I’s, Y’s, T’s x 5-10 each
Shoulder Press (8×2 EMOM, building from 70-75%)
Metcon (4 Rounds for reps)
4 Minutes at Each Station with a Partner: AMRAP
Station 1: Ski for Cal (1 partner at a time)
Station 2: Rounds of Cindy (5 Pullups, 10 Pushups, 15 squats) Partners may work at same time but may only move to next movement when partner is done.
Station 3: Weighted Box Step Overs (Holding DBs farmer carry style). One athlete at a time
Station 4: 50m Run 10 Lunges (1 partner at a time)