CrossFit Momentum – VELOCITY
Warm-up
Weightlifting
Warm-up (No Measure)
200m Jog
-Squat w/overhead Reach 5x each side
-Reach Roll Lift x 8 each,
-Kneeling T-Spine Opener x 10 each
Then 10x each I, Y, T
Shoulder Press (10×1, EMOM)
Increasing-
Start at 70% and increase from there
Metcon
Metcon (5 Rounds for time)
Every 3 Minutes for 15 Minutes
15 Goblet Squats
25ft Plate Overhead Walking Lunge
200m Run
Record Time for each.