CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Accessory
Dumbbell Row (3×8-10)
DB Reverse Flys (3×8-10)
Toe Reach Crunch (3×20)
Metcon
Metcon (3 Rounds for reps)
4 Minute AMRAP
10 Calorie Bike
8 DB Thrusters
6 V-Ups
**Rest 3 Minutes
4 Minute AMRAP
10 Calorie Ski
8 DB Thrusters
6 V-Ups
**Rest 3 Minutes
4 Minute AMRAP
10 Calorie Row
8 DB Thrusters
6 V-Ups
1 Round = 24 Reps
2 Rounds=48 Reps
3 Rounds= 72 Reps