CrossFit Momentum – VELOCITY


DB Warm Up (No Measure)


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 (Weight)

EMOM x 9

Int 1: 6-8 DB Romanian Deadlift @ 3011

Int 2: 6-8 Cossack Squats @ 3111

Int 3: Max Effort Hanging Tuck hold


Metcon (5 Rounds for calories)

3 Minute AMRAP:

15 KB Swings

20 Step Ups

Max Reps Calories Ski Bike or Row in remainder of time

1 min rest after each Round

Beginner -10 Swings/12 step ups

Categories: WOD

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