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
Metcon
**Athletes may easy bike between WODs to keep moving
Metcon (Time)
21-15-9
Double DB Front Squat
Double DB Hang Power Clean
Weighted Situps
Rest until 15 Min
Metcon (Time)
21-15-9
Dbl DB Deadlifts
Push Press
Unweighted Situps
Rest until 30 min
Metcon (No Measure)
21-15-9 for Quality
Bicep Curl
Tricep Kickbacks