CrossFit Momentum – VELOCITY
Warm-up
Row/KB Swing EMOM warmup (No Measure)
8 Minute EMOM
1 – Row or Ski 12/10 Cal
2- 12 Kettlebell Swing (choose weight)
Mobility Coach’s Choice
Strength/Core Superset
Dumbbell Row (4×6 – 1 hand 1 knee on bench)
Heavy Object Carry (4x50ft )
Options: Heavy sandbag hugged to Chest, 2 KB’s in Front Rack, 1 KB Goblet Style Hold, Heavy Plate Walk hugged to Chest
Hollow Hold (4×30 seconds)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP:
400m run/Row/Ski or 1km Bike
10 Squat Jumps (Scale to Air Squats)
10 Ring Rows or PullUps
20 Mountain Climbers