CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds
250m Row
5 Inchworm with pushup
5 1/2 kneeling DB Press Each Arm
Weightlifting/Strength
Alternate movements.
Single Arm Dumbell Press (3×8 )
From Seated Position
Top of Pullup Hold (3x 30-45 seconds)
Scale with feet on box, advanced with a chest to bar hold.
Metcon
Metcon (Time)
3 Rounds:
Run 200m
10 Reverse Step Lunges Each Leg (with KB)
10 Knees to Elbows
Rest 1 Minute
17 Minute Time Cap