CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Banded Shoulder Prep/Mobility
Metcon
Tabata Double Kettlebell Press/Bent Over Row (AMRAP – Reps)
Alternate each interval between Press/Bent Over Row. Use weight that can be used for both.
Tabata Ski Erg (Calories)
Tabata Double Kettlebell Press/Bent Over Row (AMRAP – Reps)
Alternate each interval between Press/Bent Over Row. Use weight that can be used for both.
TABATA ROW (CAL) (Calories)
Tabata Double Kettlebell Front Squat (AMRAP – Reps)
Cash Out
Metcon (No Measure)
5x:
10 Hollow Rocks
10 Arch Rocks
10 Alternating Leg V-Ups
10 Supermans