CrossFit Momentum – VELOCITY
Warm-up
KB Windmill Warmup (No Measure)
2 Rounds With a Single Kettlebell:
6 Single Leg RDL Each Side
3 Press + 50ft OH Carry (Right arm)
3 Press + 50ft OH Carry (Left arm)
12 Russian Swings
3 KB Windmills Each Way
Then: 3 Min Row, Ski or Bike, 30 sec slow, 30 sec fast
Accessory
Metcon (Weight)
With a single DB:
5 Strict Press + 5 Push Press
DB Row 5 Reps 31X1 tempo
30 Scissor Kicks
3x of each
Metcon
Metcon (AMRAP – Reps)
-3 Min AMRAP:
9 Calorie Row
12 1 Arm Overhead Walking Lunges
**90 Sec Rest
-3 Min AMRAP:
9 Calorie Bike
12 Plate Ground to Overhead
**90 Sec Rest
-3 Min AMRAP:
9 Calorie Ski
12 Situps
**90 Sec Rest
2 Rounds of Each. Score total Reps
21 Reps per round of each.