CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Bike, Row or Ski 3 min. Every 30 seconds, increase the intensity. Start first 30 seconds at a easy pace.
Then with a DB:
2x
8 Single Arm DB Press Each
8 RDL Each Leg
8 Russian Twists Each
8 Goblet Squats
8 Lateral Lunges
Metcon
Metcon (AMRAP – Reps)
30 Seconds of work, 30 Seconds of rest. 5 Intervals at each station before rotating. Rest 90 seconds between movements:
Station 1: Row
Station 2: Burpees
Station 3: Alternating Leg V-Ups
Station 4: Plank Row w/dumbbells
Cash Out
Metcon (Time)
400m medball run
rest 2 min
400m run w/out medball