CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
Metcon
1000m Row (Time)
Max Effort 1000m Row
4 Rounds. Rest 5 Minutes between Each Effort. Look for consistent Stroke rate between 25-29 SPM and to Go faster each round. Record fastest round ONLY.
If any time left at the end of class, Stretch for cool down 🙂