CrossFit Momentum – VELOCITY
**Happy Martin Luther King Day! Classes are running on their regular schedule today.
Warm-up
DB Warm Up (No Measure)
2x
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
Accessory
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
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Pullups
10 Burpees
15 Calorie Row, Bike or Ski
Rest 1 Min after each Round