CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 Minutes of Carries:
Farmer Carry
Single Arm Farmer Carry
Single Arm Overhead Carry
Double KB front Rack Carry
Medball Carry
Outside if nice weather
Weightlifting/Strength
3 supersets
Weighted Step-ups (3×6 each Leg)
Half Kneeling Landmine Press or Half Kneeling DB Press (3×8 Each Side)
Metcon
Metcon (Time)
3 Rounds
750m row or Ski/Bike 1 Mile
10 PullUps or Ring Rows
10 Ball Slams
Scale to 500m