CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds
20 Banded Good Mornings
10 Sampson Stretch
10 Russian Twists Each Side
5 Kneeling DB Press each Side
Strength/Core
Reverse Sled Drag (4x50ft, increasing)
Hollow Hold (4x 30seconds )
Dumbbell Row (4×8-12)
one knee, one hand on bench
Metcon
Metcon (Time)
5 Rounds for time
Heavy Object Carry (Ball, sandbag, KBs, Plate, Dumbbells) 50ft
5 Squats with Object (or 15 without)
10 Seated DB Press
100m Run