CrossFit Momentum – VELOCITY
Warm-up
One sided Warm Up (No Measure)
3x – Single KB
50 ft OH Single Arm Carry Left arm
10 Russian twists
5 KB Strict or Push press each arm
50ft OH Single Arm Carry Right arm
15 Goblet Squats
10 KB High Pull Each
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
10 DBL KB/DB Shoulder to Overhead
50ft plate push (45#)
300m Row Ski or 1km Bike
Rest 1 Min after each round
Accessory
Metcon (Weight)
10 Minute AMRAP for quality:
7 Shoot throughs
8 Dbl KB FRONT Rack Step Ups
7 Slam Ball Overhead Toss