CrossFit Momentum – VELOCITY


Warm-up (No Measure)

Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds

10 RDL each Side

10 Goblet Lunges

5 Half Kneeling Press Each, 5 Cossack Squats Each Side


Metcon (6 Rounds for reps)

3 Minutes on, 1 Minute rest x 6

**Interval 1:

18/14 Cal Row

10 Floor Press

AMRAP Burpees in remainder

**Int 2: 15/12 Calorie Ski or Bike

15 KB Sumo Deadlifts

AMRAP Air Squats in remainder
*Count only Air Squats and Burpees

**3 rounds of each total


Metcon (No Measure)

Accumulate 50 Bicep Curls (Barbell)

Then 3x for quality:

10-12 Banded Lat Pull Downs

10-12 Banded Tricep Extensions

Categories: WOD

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