CrossFit Momentum – VELOCITY

**Happy Martin Luther King Day! Classes are running on their regular schedule today.


DB Warm Up (No Measure)


10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice


Metcon (Weight)

Every 5 Minutes for 3 Rounds for Quality:

12 L Arm Russian KB Swings + Farmer Carry 100ft

12 R Arm Russian KB Swings + Farmer Carry,100ft

Shuttle Run 200ft
Focus on core stability and keeping square


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Pullups

10 Burpees

15 Calorie Row, Bike or Ski

Rest 1 Min after each Round

Categories: WOD

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