CrossFit Momentum – VELOCITY
4:30PM
Warm-up
Warm-up (No Measure)
3x
Bike/Row 1 Minute
5 Half Kneeling Presses Each Arm
10 Dumbbell Rows Each Arm
10 Situps
Metcon
Metcon (Time)
5 Rounds for Quality
Row 250m
Farmer Carry 50′ Heavy KBs
10 Kneeling Banded Hamstring Glute Ham Raises
Rest 1 Minute
7:30PM
Warm-up
Warm-up (No Measure)
Half Tabata of each:
Push-ups
Sit-Ups
Box Squats
Weightlifting
Back Squat (1RM or 5 sets of 3)
Metcon
Metcon (Time)
60 WB over head throws to each other
50 Hanging knee raises
40 Heavy Medball over Shoulder
30 Air Squats (advanced MedBall Squats)
20 Jump Rope (each)
10 Burpees