CrossFit Momentum – VELOCITY
Warm up
Warm-up (No Measure)
3 Rounds
10 MedBall Cleans
10 Med Ball RDLs
10 MedBall Presses
10 Squats to Ball
Weightlifting
Half Kneeling Landmine Press or Half Kneeling DB Press (4×8)
Dumbbell Row (4×8)
Bicycles (3×20)
Metcon
Metcon (AMRAP – Reps)
EMOM x 12
A: 20 Russian KB Swings
B: 25′ Weighted Lunge
C: Ski 12/9 Cals
Scale to 15 Swings, 25′ Unweighted Lunge, 30 Seconds Ski