CrossFit Momentum – VELOCITY
Warm-up
EMOM x 9: Ski, shoulder warm up (No Measure)
EMOM x 9:
Int 1: Ski 45 Seconds
Int 2: 5 Dbl KB Press then 25ft Carry
Int 3: 8 Alternating Deep Lunge with 1 arm Overhead Reach.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Farmer Carry 100m
10 Shoulder to Overhead Each Arm
10 Burpees over the KB
10 KB Deadlifts
Rest 2 Min after each Round
Accessory
ROMWOD and Abs (No Measure)
Choose a ROMWOD from our account (romwod.com) for time that fits class.
Then Ab Cashout