CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
30 Calorie Row/Ski/Bike
Then 2x:
10 Push-Up + Floor Press
15 Banded Pull Apart
10 Squat w/1-Arm OH Reach
Accessory
Spend Roughly 15 Minutes rotating through movements. Build each round until you achieve a heavy set for each. Max Plank Hold up to 2 Minutes per Round
Single Arm Overhead Carry (4x50ft each arm)
DB
Single Arm Suitcase Deadlift (4×6 Each Side)
Max Effort Plank Hold (Time)
3x Max Effort Plank Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
15 Russian KB Swings
Farmer Carry 50ft
15 Goblet Squats
Bear Crawl 50ft