CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
5 1-arm reach overhead each side while holding bottom of squat
5 Forward Lunge Elbow Drop then Overhead Reach
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
10 2 point Squats (Hold feet, raise hips, then squat again)
Metcon
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
20 Calorie Row, Bike or Ski
20 Ball Slams
20 Burpees
10 Weighted Step Ups (Total Steps)
Rest 2 Minutes After each Round
**If ball slam weight of choice not available, use heavier and sub med ball cleans or 20 Pulls of Ski Erg