CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x
5 Step Ups Right leg then 5 Step ups Left Leg
10 Reps DB High Pull each Arm (light weight)
10 Reps DB Press Each Arm
5 Strict TTB or Knee Raises
15 Calorie Row
Accessory
Alternate through movements. Find weights that allow for 8-12 reps of each movement with good technique
DB Bicep Curls (3×6-8 Reps)
Dumbbell Row (3×6-8)
Single Leg RDL (3×8 each leg)
DB or KB
Metcon
Metcon (3 Rounds for time)
Every 5 Minutes:
250m Row
16 Weighted Step Ups (35/20# DBs)
8 Ring Rows
4 25ft Run
Rest in remainder of time.