CrossFit Momentum – VELOCITY
Warm-up
()
Weightlifting/Strength
Romanian Deadlift (4×6)
Double Dumbbell RDLs
Toe Reach Crunch (4×15)
Split Squat (3×6 Each Leg)
Add Dumbbells for advanced athletes
Metcon
Metcon (3 Rounds for reps)
Every 4 minutes
Run 200m
15 Russian Twists (with Wallball) each side
15 Ring Rows
AMRAP Ball Front Squats in remainder
Advanced – run with Medball
Record total squats only
Rest 2 minutes after each round