CrossFit Momentum – VELOCITY
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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
Farmer Carry 100m
10 Burpees over KB
10 Single Arm KB Thrusters Each
Run 200m
Rest 2 Minutes after each round
Cash Out
Coach’s Choice