CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Metcon
Metcon (Time)
10-8-6-4-2 Reps of:
Goblet Squats
Dips
*Rest 2 Minutes*
2-4-6-8-10 Reps of:
PushUps
Squat Jumps
*Rest 2 Minutes*
30/24 Calorie Row
30 Lunges
Accessory
Warm-up (No Measure)
Single Arm Cross Body Carry (3x 50ft Each Arm-1 Overhead, 1 farmer)
Single Arm Suitcase Deadlift (3×6 (each Side)) Use Handles
3x Max effort Knee Tuck hold w/Medball on Knees