CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
W/Slam Ball:
3 Rounds:
10 Ground to shoulder
10 Ball Squats
10 Russian Twists (with or without ball)
10 Lateral Hops over ball
Metcon
Metcon (Time)
4 Rounds for Time:
Plate Push 50ft
7 Heavy Dumbbell or KB Deadlifts
20/15 Calorie Row Ski or Bike
Rest 2 Min after each Round
Accessory
Half Kneeling Landmine Press or Half Kneeling DB Press (3x8e, 10-15 second hold at last rep)
Dumbbell Bench (3×8, 10-15 second hold at last rep)
Dumbbell Row (3x8e, 10-15 second hold at last rep)
hand/knee on bench