CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 400m, 20 Pass throughs, 20 Banded Air Squats, 20 PVC Banded knee Overhead Squats, 20 Banded Good Mornings
Accessory
Metcon (Weight)
Single Arm Overhead Carry 3x 240ft
(Switch every 60ft)
Single Arm Ring Row 3 x 6-12 each side
Floor Seated Dbl DB Press 3x 6-12 Reps
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
Run 200m
Med Ball Run 100m
30 Russian Twists
15 Wall Ball Shots