CrossFit Momentum – VELOCITY
Warm-up
DB Warm Up (No Measure)
2x
8 Single Leg RDL each
8 DB half kneeling press each (hold db in opposite hand than forward knee)
8 DB High Pull Each arm
8 Lateral Lunges holding DB
8 DB Goblet Squats
8 Calories
Strength/Core
DB Reverse Flys (3×10-12)
Dumbbell Bench (3×12 alternating arm (hold other DB out))
Weighted Sit-ups (3×12)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:
40 Jump Rope
30 KB Swings
20 WallBalls
10 Jumping Pullups
1 Minute Rest after each complete round