CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x3
10 KB Sumo Deadlift
10 Russian KB Swings
10 Situps
Row/Ski 250m
Strength/Core
Single Arm Overhead Carry (4x 50ft Each Arm)
DB
Increasing Weight
Single Arm Suitcase Deadlift (4×6 (each Side))
Increasing Weight
Metcon (Time)
4x 1 Minute Plank Hold
Metcon
Metcon (Time)
Cash In: Row/Ski 500m or Bike 1km then:
5x
30 Jump Rope
15 Ball Slams
Plate Push 25′
Rest 1 Minute after Each Round