CrossFit Momentum – VELOCITY
Warm up
Single Arm DB Warm Up (No Measure)
2x
8 Single Leg RDL each
8 DB half kneeling press each (hold db in opposite hand than forward knee)
8 DB High Pull Each arm
8 Lateral Lunges holding DB
80 ft Overhead Carry each
Strength/Core
Metcon (AMRAP – Reps)
12 Min EMOM
Min 1: 8 Dynamic Pushups (clapping or hand lift – can be done off a box to modify)
Min 2: 8 Banded trunk Rotation Left + Right
Min 3: 45 Second Back Plank (Fingertips pointed forward)
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Min AMRAP:
8 KB or Dbl KB Sumo Deadlifts
8 Burpees over KB
8 Alternating Leg V-Ups
Rest 2 min
Metcon (Time)
then for time:
30/24 Calories on bike, row or ski