CrossFit Momentum – VELOCITY
Warm-up
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Overhead Reverse Step Lunges
10 Med Ball Squat
10 Med Ball Pushups
10 Rotating Toss to Partner
Accessory
Metcon (Weight)
3 sets:
25ft 1 Arm Overhead lunge each Arm
20/15 cal Bike at easy recovery pace
10 Lateral box step overs (weighted or unweighted)
10 Tempo Dbl DB Front Squats 3211
Rest 1:00
Metcon
Velocity WOD (AMRAP – Rounds)
1000 meter row
20 Dumbbell curls
20 Dumbbell shoulder Press
20 Dips
500m Row
10 Dumbbell curls
10 Dumbbell shoulder Press
10 Dips
250m Row
5 Dumbbell curls
5 Dumbbell shoulder Press
5 Dips