CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes for Quality:
20 Alternating Arm KB Swings
50ft Overhead Carry Right Arm
5 KB Push Press Right Arm
50ft Overhead Carry Left Arm
5 KB Push Press Left Arm
10 Bent Over Row (Barbell or 2 DBs or KBs)
Run 200m
Accessory
Metcon (No Measure)
3-4 Rounds for quality
8 Reverse Flys
8 Half Kneeling Barbell Landmine Press each
8 Rower Pike Ups