CrossFit Momentum – VELOCITY
Metcon
Metcon (Weight)
3 Rounds
Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
1 Arm Power Row: x 8 each arm
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8
Barbell Overhead Hold: 30 seconds
Weightlifting
Sumo Deadlift (8-12 rep max with an overhand grip)
Sumo Deadlift: establish an 8-12 rep max with an overhand grip
Rest at least 1 minute between sets
Complete warm up sets of Sumo Deadlift as needed.
Metcon
Metcon (Weight)
3 Rounds
Turkish Sit Up: x 8 each arm, this is the first part of a Turkish Get Up
1 Arm Power Row: x 8 each arm
Barbell Rollout: x 8
Sumo Stance Good Morning: x 8
Barbell Overhead Hold: 30 seconds