CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds:
50ft each arm Single Arm Overhead Carry – Moderate weight
5 DB/KB Windmill Each side
5 Half Kneeling Press each side
30sec Superman Swimmer Kicks https://www.youtube.com/watch?v=giIrfytRWIQ
Metcon
Metcon (Time)
5 Rounds – 20 minute time cap
25ft Single Arm Overhead Carry Each arm – moderate-heavy
2 Wall Climbs
10 Opposite leg/arm V-ups
10 Ball weighted hip thrusts (30/20)
10 Calorie Bike or Ski
Focus on quality rather than time