CrossFit Momentum – VELOCITY
Warm-up
Partner Row warmup (No Measure)
Partner 1500m Row
– Partner 1 – Row
– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists
Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.
Then Mobility/Dynamic Stretching
Metcon
Bent Over Row (3×8 -Barbell or DBs)
Dumbbell Bench (3×8 -keep one arm locked out, alternate reps)
Cherry Pickers (3×30)
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM:
Int 1: Row, Ski or Bike 15/12
Int 2: 15 Wall Balls
Int 3: 20 Weighted SitUps
Int 4: 12 Burpees
Modify Reps as needed