CrossFit Momentum – VELOCITY
Warm-up
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Fire Hydrants each side
10 Med Ball Squat
10 Med Ball Pushups
10 Ball Slams
Accessory
Metcon (Weight)
3 sets:
25ft 1 Arm Overhead lunge each Arm
20/15 cal Bike at easy recovery pace
10 Lateral box step overs (weighted or unweighted)
10 Tempo Dbl DB Front Squats 3211
Rest 1:00
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
15 Wall Balls
25 Situps
15 Burpees
Metcon (Time)
Rest 2 Minutes
1 Round of previous WOD for time