CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x2
Row, Bike or Ski 1 minute
Reverse Lunge w/Elbow Drop & OH Reach x6e
10 Fire Hydrant Each
10 Scorpion
Downward Dog w/ Push- Up x 8 Each
Metcon
Metcon (4 Rounds for reps)
3 Min AMRAP, rest 1 Minute:
15/12 Cal Ski or Bike
8 Double Dumbbell or KB Deadlifts
12 Ring Rows
8 Double Dumbbell or KB Deadlifts
Max Effort 25ft Shuttle Runs
24/18 cals for advanced
Accessory
Farmer’s Carry (6x 75ft for quality – Rest as needed. )
Build each set to As Heavy as Possible.