CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 PushPress, L/R
5 Front Rack Squat L/R
5 Thruster L/R
5 OHS L/R
80ft Overhead Walk L/R
Weightlifting
Shoulder Press (5@ 65%-5@ 75% 5+ @ 85%)
Add 5lbs to “Working Max” from last cycle then base numbers off that.
Alternate with Hanging Knee Raises x 5-8 per set.
Metcon
Metcon (AMRAP – Reps)
2 minutes at each station, 1 min rest between
Station 1: Calorie Ski
Station 2: Wall Balls
Station 3: Reverse Sled Drag (add plate push if more than 10 in class)
Station 4: Burpees
Station 5: Bike for Calories