CrossFit Momentum – VELOCITY
Warm-up
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Metcon
Metcon (Time)
Teams of 2:
70 Calorie Row, Bike or Ski
70 Wall Ball Shots
70 Plate Ground to Overhead
70 Burpees
70 Calories on different machine
20 Minute CAP.
1 person working at a time
Accessory
Metcon (No Measure)
3x of each
8-12 each side 1 Arm DB Rows (hand/knee on bench)
8-12 Banded (PVC) Lat Pulldowns
30 Second Ring Plank Holds (feet on box or bench for advanced)