CrossFit Momentum – VELOCITY
Warm-up
One sided Warm Up (No Measure)
3x – Single KB
50 ft OH Single Arm Carry Left arm
10 Russian twists
5 KB Strict or Push press each arm
50ft OH Single Arm Carry Right arm
15 Goblet Squats
10 KB High Pull Each
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minutes for Quality
Double KB Front Rack Walk 50ft
5 Double KB Front Squats
5 Double KB Deadlifts
500m Row
*Advanced athletes aim to go heavy
Accessory
Deadlift (4×6, increasing)
Max Effort Hanging Knee tuck hold after each set – W/medball on knees