CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 PushPress, L/R
5 Front Rack Squat L/R
5 Thruster L/R
80ft Overhead Walk L/R
Weightlifting/Strength
Glute Bridges (4×8)
1 1/4 squats (4×8, KB or DBs)
Russian KB Swing (4×15, increasing weight)
Metcon
Metcon (AMRAP – Reps)
1 Minute at each station, 3 rounds of each. 1 Minute rest after each round:
Ski for Calories
Knees to Elbows
Double KB Deadlifts
Bike for Calories