CrossFit Momentum – VELOCITY
Warm-up
Shoulder/OH Prep (No Measure)
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Row 2 Minutes if Calves sore from 18.3
Weightlifting
Shoulder Press (Deload week: 5@40%, 5@50% 5@60%)
Metcon
Metcon (3 Rounds for reps)
• 5 Minute AMRAP (“round 1”):
12 Step Ups (unweighted)
8 Squat Jumps
4 Pullups
-Rest 2 Minutes-
• 5 Min AMRAP (“round 2”)
12 Ring Rows
8 Air Squats
4 Box Jumps
-Rest 2 Minutes –
• 5 Min AMRAP (“round 3”)
12 Weighted Step Ups
8 Goblet Squats
4 Ring Rows (Feet elevated) or Strict Pullups