CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
500m Row, then DB WarmUp
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
Int 1: 30 Seconds hard Bike
Int 2: 12 KB or DB Snatch. alternating
Int 3: 7 Pushups + 10 Situps
Int 4: Max Cal Row or Ski
Int 5: Rest
**may add weight or degree of difficulty to situps/pushups.
Accessory
Metcon (Weight)
3x
8-10 Single Leg Dumbbell RDL Each Leg with ONE foot flat on wall behind
8-12 Lateral Raises
8-12 Front Raises
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