CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
8 Minutes
5 DB Push press each side
5 Front Rack Squats
25m overhead carry both arms up
25m farmer carry
Strength/Core Superset
Metcon (Weight)
4 Rounds
50m Sled Pull (90/45)
8 Tall Kneeling Alternating KB Press
8 Alternating Leg Lifts
Metcon
Monday (3 Rounds for reps)
5 minute AMRAP
10 DB or KB movement
15 Russian Twists
20 Hops over DB/KB
Rest 1 minute
1st AMRAP Push Press
2nd AMRAP Front Squats
3rd AMRAP Thrusters