CrossFit Momentum – VELOCITY
Warm-up
Glutes and Shoulders (No Measure)
Mini Band on Ankles
– Mini-Band Side Step x10 each foot
– Mini-Band Forward Diagonal Step x10 each foot
– Mini-Band Backward Diagonal Step x10 each foot
– Mini-Band Squats x10
10 PVC Pass Throughs
5 Around the Worlds Each way
10 Overhead Squats
10 Up Downs
PVC shoulder mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 Bent Over Rows
15 Russian Swings
20 Goblet Squats
Run 200m
Accessory
Metcon (No Measure)
9 Min EMOM:
Int 1: Odd Object Carry (50ft)
Int 2: Bulgarian Split Squat 3111 Tempo (4 Each Leg)
Int 3: 7 Feet on ball Hip Thrusts 3211 Tempo (1 Leg at a time for advanced