CrossFit Momentum – VELOCITY
Warm-up
T-Spine Opener/Shoulder Warm Up (No Measure)
3-4 Minutes of foam rolling the lats and thoracic spine
10-15 Cat-Cow
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
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 Burpees
7 Wall Balls
9 Mountain Climbers Each Side
3 Min Rest
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP:
5 Squat Jumps
7 Ball or Sandbag to Shoulder
9 Alternating Leg V-Ups
Accessory
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
6 Rounds