CrossFit Momentum – VELOCITY
Warm-up
KB Warmup (No Measure)
10 Alternating arm KB Swing (Choose Loading)
10 KB Squat Left
10 KB Squat Right
10 KB RDL Left
10 KB RDL Right
10 KB Push Press L
10 KB Push Press R
x2
Weightlifting
Back Squat (Tempo, 5×5 increasing each round 31X1)
14 Alternating leg V-Ups after each
Set Clock for E3M
Metcon
Metcon (Time)
For Time:
60 Double KB Shoulder to Overhead
60/50 Calorie Row, Ski or Bike
**Every minute on the Minute not including first minute, 5 Burpees