CrossFit Momentum – VELOCITY
Warm-up
Single Arm DB Warm Up (No Measure)
8 Single Leg RDL each
8 DB half kneeling press each (hold db in opposite hand than forward knee)
8 Lateral Lunges holding DB
80 ft Overhead Carry each
Weightlifting
Deadlift (5RM)
Build to a 5RM in 20 minutes. Plank hold 30 seconds after each set. Rest 2 minutes after each working set
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
3,6,9,12, etc
Pullups, DB Push Press, Russian Twist (each side)
Rest 2 Minutes
Metcon (Time)
9, 6, 3 for time
Pullups, DB Push Press, Russian Twist (each side)