CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll full body
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
400m Run or 500m Row or Ski
Walking Lunge 25ft
15 KB Swings
10 Ring Rows
Accessory
Metcon (Weight)
3x of each
Weighted Step Ups 5 Each Leg
50m Farmer Carry
Plank Hold 1:00