CrossFit Momentum – VELOCITY
Warm-up
Row/KB Swing EMOM warmup (No Measure)
8 Minute EMOM
1 – Row or Ski 12/10 Cal
2- 12 Kettlebell Swing (choose weight)
Metcon
Metcon (3 Rounds for reps)
4 Minute AMRAP
30 Air Squats
20 Mountain Climbers
10 Russian KB Swings
**Rest 2 Minutes between each AMRAP
Accessory
Metcon (No Measure)
3x
10 single leg glute bridge on ball
30 second Wall Sit Hold
10 Single Leg RDL (KB or DB)