CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run, Ski, Row, Bike 2 Minutes
Then with Single DB, 2 Rounds
10 RDL each Side
10 Goblet Lunges
5 Half Kneeling Press Each
5 High Pull Each Side
Metcon
Metcon (AMRAP – Reps)
20 Minutes, as far as possible:
2000m Row, Ski or Bike 6km
20 Wall Balls, 20 Ball Slams
18 Wall Balls, 18 Ball Slams
16 Wall Balls, 16 Ball Slams
14 Wall Balls, 14 Ball Slams
Etc. Ending with 2/2.
Accessory
Single Leg RDL (3×8, each leg)
DB or KB