CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Three rounds:
One-minute Jump Rope
9 Russian Kettlebell Swing
7 Walking Lunge each leg
5 Scap Pullups
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Double Dumbbell or Double KB Front Squats
50ft Double Overhead Carry (Same weights)
10 Knees to Elbows
100ft Farmers Carry (Same weight)
10 Situps
20 Min AMRAP
If weight totals less than 30lbs, use heavier KBs or DBs for farmer carry
Cash Out
Glute Bridges (3×8-12 – unweighted)
Advanced – heels on wallball
Fire Hydrants (3×8-12 each)
Slow and Controlled