CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds:
8 Alternating Med Ball Pushups
8 Med Ball Squats
8 Med Ball Push Press
8 Med Ball Swings (Like a KB Swing)
8 Russian Twists Each Side
Weightlifting/Strength
DB Bicep Curls (4×6, 3 second descent – Perfect form)
Both arms at same time
Dumbbell Bench (4×6, 3 second descent )
Both arms together
Toe Reach Crunch (4×12 -weighted – hold dumbbell with both hands)
Metcon
Metcon (Time)
10 Rounds:
5 Pushups
10 Squats
100m Run