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
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
10 DB Push Press Each Arm
10 PushUps
10 Step Ups
400m Run
Accessory
9 min 30 on 30 off (Calories)
Alternating EMOM x 9
30 seconds on, 30 seconds off
Row, Bike, Ski