CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 DB High Pull each side
5 DB Press Each side
10 weighted situps
Run 200m
x2
Strength/Core Superset
Weighted Step-ups (4×6, each leg heavier than last week)
Alternating hand/leg plank lift (4×20 total)
Farmer’s Carry (4x25m, handles or KBs)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
50ft DB Bear Crawl
50ft DB FRONT rack walking lunge
30 Russian Twist (1DB)
50 Jump Rope