CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run/Row/Bike/Ski 2 Min.
Then:
Banded Warmup
Strength/Core
Metcon (Weight)
3 Rounds, not for Time:
50m Single Arm Overhead Carry Left
50m Single Arm Overhead Carry Right
100m Farmer Carry (Dumbbells or KBs)
12 Dips
Metcon
Metcon (AMRAP – Reps)
EMOM x 15:
Min 1: 5 Burpees, AMRAP Bear Crawl in remainder (Every foot counts as a rep)
Min 2: 8 KB Sumo Deadlifts, AMRAP Walking Lunge Steps in remainder
Min 3: Plank Hold or rest