CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10-15 reps of Each
Banded Pullaparts Overhead
Banded Pullaparts to Chest
Banded Pass Throughs
Banded Strict Press
Banded lat side stretch
Banded High Pulls
Banded RDLs
Then:
5-10-15 of each:
Med Ball Cleans
Russian Twists each side
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
Min 1: 30 Seconds Wall Ball Shots
Min 2: 14/11 Cal Ski
Min 3: 6 Burpee Box Jumpovers
Min 4: Easy Bike
Accessory
9 Min EMOM, rotate exercises, 10-12 reps of each