CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Butt Stuff –
Banded Glute Prep
then Ankles Up Full Body Warm Up
Metcon
Metcon (6 Rounds for time)
Every 3 Minutes for 6 Rounds
50ft Walking Lunges (weighted or unweighted)
15 Plate Ground to Overhead
75ft Overhead Carry (2 KB or Plate)
15 Wall Ball Shots
(Start at Norm Side)
Accessory
Farmer’s Carry (6 Min EMOM – 30 Second Carry)
*May use Handles or KBs/DBs
*Count each 25′ increment as 1 rep
*Start each minute where you left off
*Score cumulative distance total.