CrossFit Momentum – VELOCITY
Warm-up
KB Warmup (No Measure)
10 Alternating arm KB Swing (Choose Loading)
10 KB Squat Left
10 KB Squat Right
10 KB RDL Left
10 KB RDL Right
10 KB Push Press L
10 KB Push Press R
x2
Metcon
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
1000m Row
100 Jump Rope
400m Run
30 Russian KB Swings
20 Goblet Squats
Cash Out
ROMWOD and Abs (No Measure)
Choose a ROMWOD from our account (romwod.com) for time that fits class.
Then Ab Cashout