CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row/Ski or Run 400m then w/long purple band:
10 behind the neck Pullaparts
10 Pullaparts
10 Shoulder Press
10 Upright Row
10 Thrusters
20 Good Mornings
Weightlifting/Strength
Tempo 5 second descent, 1 second ascent – alternate movements
Bent Over Row (4×12)
DB Reverse Flys (4×12)
Dumbell High Pull (4×12)
Metcon
Metcon (Time)
60 Jump Rope
50 Walking Lunges Steps
40 KB Swings
30 Calorie Row, Ski or Bike
20 Knees to Elbows
10 manmakers
Cash Out
Coach’s Choice