CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds:
45 second Row, Bike or Ski
10 DB Half Kneeling Press each Side
10 DB Goblet Squat,
10 DB High Pull Each Side
10 DB Lateral Lunge (total)
Accessory
Metcon (No Measure)
4 Rounds:
Rotate through for quality:
Ring Rows x 10
10-30 second L-Sit Hold
Top of Push Up Hold 45 seconds
Bar Hang 15-30 seconds
Metcon
Metcon (AMRAP – Reps)
Every Minute for 20 Minutes:
1: 10/7 Cal Row, Bike or Ski
2: 10 Alternating DB Snatch + 10 Push Ups
3: 20 Abmat Sit Ups
4: 10 DB Push Press + 5 Devil’s Press
Score is total reps completed.
Perfect Score for Men: 325
Perfect Score for Women: 310
*Athletes may take a full minute off if recovery is needed.