CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row/Ski or Run 400m then w/long purple band:
10 behind the neck Pullaparts
10 Pullaparts
10 Shoulder Press
10 Upright Row
10 Thrusters
20 Good Mornings
Weightlifting/Strength
Tempo 5 second descent, 1 second ascent – alternate movements
Bent Over Row (4×8)
DB Reverse Flys (4×8)
Dumbell High Pull (4×8)
Metcon
Metcon (Time)
30 Reverse Step Goblet or Front Rack KB Lunges
30 Lateral Hops (over KB)
Run 200m
20 Reverse Step Goblet or Front Rack KB Lunges
20 Lateral Hops (over KB)
Run 200m
10 Reverse Step Goblet or Front Rack KB Lunges
10 Lateral Hops (over KB)
Run 200m
Cash Out
Coach’s Choice