CrossFit Momentum – VELOCITY
DB Warm Up (No Measure)
2x
8 Single Leg RDL each
8 DB half kneeling press each (hold db in opposite hand than forward knee)
8 DB High Pull Each arm
8 Lateral Lunges holding DB
8 DB Goblet Squats
30 second DB overhead Hold each side
Warm-up
Metcon
Metcon (AMRAP – Rounds and Reps)
30min AMRAP for quality:
6 per Arm Plank Position Single Arm Band Pull
50ft Double DB OH Carry
100ft Heavy Double KB Front Rack Carry or Sandbag Carry
200ft Shuttle Run (40ft each way x 5)
Rest as needed between sets
Accessory
Metcon (Distance)
10 Minute Row, Ski, Bike or Run
Recovery pace