CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
6 Min 40 Sec on, 20 sec transition:
Int 1: Row, Ski or Bike
Int 2: Alternating Sampson Stretch
Int 3: AMRAP 5 Pushups, 5 Air Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
5 KB Push Jerks Each arm
10 Goblet Squats
15 Russian KB Swings
Row, Ski or Bike 20 Calories
Metcon (Time)
Rest 2 Minutes, then 1 Round of above for time
Accessory
3x of each, rotating through each exercise
Bulgarian Split Squat (8-10 reps each leg -DBs each hand)
1- Arm Shoulder Press (KB/DB) (10 Reps each Arm)
Max Time L-Sit Hold (Time)
Mark how the L-Sit was performed in notes