CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
12 Min AMRAP – Technique focus
5x Wall Squat
5x Single Leg RDL with KB
5x each leg Single Leg squat
standing on box
15x KB swings
10x OH Lunge (15-45lb plate)
SKILL WORK
Metcon
Metcon (Time)
5 Rounds
Row 200m
Partner holds plank
*each partner will row 5x200m
and hold plank 5x.