CrossFit Momentum – VELOCITY
Warm-up
Warm Up #4 (No Measure)
25m DB Overhead Carry Each Arm
10 Bent Over Rows (Hold both heads of DB)
10 Squats holding DB out in front
10 Toe Reach Crunch
5 Lunge with Twist each Side
Accessory
Metcon (No Measure)
30 second handstand hold
30 second hollow hold
30 second top of dip hold
30 second arch hold
Rest 30 seconds between, 3x at each station
Handstand Hold may be substituted with DB Overhead Hold. Top of dip hold may be done on rings, stantions or two boxes
Metcon
Metcon (Time)
4 Rounds:
10 Light Weight DB Squat Jumps
10 Alt Dumbbell Step-ups (same DBs)
10 Jumping Lunges
**2 Minute Rest**
4 Rounds
12 Wall Balls
12 Med Ball Swings (like a Kb Swing)
12 Medball Situps