CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
8 Minute AMRAP
5 Single arm half kneeling press each
5 DB high Pull Each
5 Goblet Squats
5 lateral lunges each
30 Jump Rope
SKILL WORK
Double KB Front Squat (4×8-10)
Handstand hold (4×30 second holds)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
Buy in 2.5km bike or 1km Ski or Row
then AMRAP:
20 Situps
15 Russian Swings
10 Pushups
5 Squat Jumps