CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Purple band in rig shoulder activation series – 20 Banded Face Pulls
10 small straight arm circles each side
10 1 arm Rows w/pause,
20 Lat Pulldowns
10 Banded Overhead Squats (band still in rig)
Metcon
Metcon (6 Rounds for time)
Every 3 Minutes for 6 Rounds
Run 200m
Farmer Carry 100ft (inside)
15 PushUps
**Goal to finish around 2:00-modify reps/weight accordingly
*Farmer Carry to be a challenging weight
Accessory
Tall Kneeling KB Press (3 Each Arm Alt. Tall Kneeling Heavy KB Press 21X1)
3 Sets, alternating through movements