CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds
10 RDL each Side
10 Goblet Lunges
5 Half Kneeling Press Each
5 Cossack Squats Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
8 Dbl KB Sumo Deadlift
50ft farmer Carry
30 Second Plank Hold
*3 Min Rest*
Metcon (AMRAP – Reps)
5 Minute AMRAP:
Accumulate 2 Minute Plank Hold
150ft Farmer Carry
Max Reps Sumo Deadlift in remainder
*3 Min Rest*
5 Minute AMRAP: Row for meters (Distance)
Accessory
Metcon (Weight)
9 Min EMOM:
Min 1: Dbl DB or KB Upright Row (10-12 Reps)
Min 2: Alternating Leg V-Ups (10-12 reps)
Min 3: Strict Pullups (3-7 reps -may add weight)