CrossFit Momentum – VELOCITY
Warm-up
Warm Up #4 (No Measure)
25m DB Overhead Carry Each Arm
10 Bent Over Rows (Hold both heads of DB)
10 Squats holding DB out in front
10 Toe Reach Crunch
5 Lunge with Twist each Side
3x
Metcon
Baseline Tester (Time)
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups
Rest 5 Minutes after completing before hitting baseline tester #2
Momentum New Benchmark 1 (Time)
30 Calorie Ski
30 Burpees
30 Russian KBS (32/24kg)
30 Ball Slams (30/20)
10 Min Cap
Accessory
Metcon (No Measure)
3x:
Band Pull-Aparts x 20 reps
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds