CrossFit Momentum – VELOCITY
Warm-up
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 3-4:
24 Minute AMRAP
100 DB Hang Cleans
100 Calorie Row, SKi or Bike
100 Wall Balls
100 Ring Rows
100ft Overhead Lunges Each
Switch Any Time, one person working at a time