CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 DB High Pull each, 5 DB Press each, 10 DB Bent over Row, 10 Situps, Jump Rope 30 seconds x3
Metcon
Metcon (6 Rounds for time)
Every 3 Minutes x 6 rounds complete for Quality:
15 KB Sumo Deadlifts
Sled Pull, Push or Heavy Ball/Sandbag Hug Carry 50m
10 Hollow Rocks
Accessory
Metcon (No Measure)
3 Rounds:
1 Leg Glute Bridges – 8 each
30 Second Superman Hold – Rest as needed