CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Metcon
Metcon (Time)
5 Rounds for time:
15 Dbl KB Sumo Deadlift
12 Lateral Burpees over the KB
9 Calorie Row
50m Farmer Carry after each Round
Accessory
3x through each movement, rotating.
Lateral Plank Walk (No Measure)
30′ each way
Romanian Deadlift (15 reps -Weighted barbell or two DBs)
Single Arm Overhead Carry (25m Each arm)
DB