CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
W/KB, 3x through: 10 RDLs (both feet down), 5 Sumo deadlift High Pulls, 5 Slow goblet squats, 10 KB Swings, 10 Russian twists.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP for Quality:
1 arm Overhead carry 50m each arm
30 second Wall Sit Hold
50m Farmer Carry Each arm (Can use Handles)
10 DB Step Ups each Side
Rest as needed during AMRAP
Accessory
Metcon (No Measure)
250 Reps – Abs