CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds:
Run 100m
10 Bent Over Rows
10 DB Shoulder Press
10 Lateral Lunges
Strength/Core
DB Bicep Curls (4×8 – 3 second descent)
Dumbbell Bench (4×12 Alternating)
Alternating Arms Hold Other weight at top (6 each arm)
Weighted Sit-ups (4×12)
Metcon
Metcon (4 Rounds for reps)
3 x 4 Minute AMRAP, 1 minute rest between each:
8 Jumping or Reverse Step Lunges
8 Calorie Ski, Bike, or Row
8 DB Push Press
If possible, use different machine each AMRAP