CrossFit Momentum – VELOCITY
Warm-up
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
Accessory
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
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