CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Partner MedBall WarmUp:
20 Partner Plank High Fives
10 Med Ball Squat & Toss
10 Med Ball Throw overs
10 Lateral tosses
400m Run with Med Ball
Weightlifting/Strength
DB Bicep Curls (4×6, Perfect form)
Both arms at same time
Dumbbell Bench (4×6)
Both arms together
Top of Pullup Hold (4×30 seconds)
Scale with feet on box, advanced with a chest to bar hold.
Metcon
Metcon (3 Rounds for reps)
4 minute AMRAP:
5 KB S20 Each Arm
5 KB Clean Each Arm
10 Goblet Squat
1 min rest after each