CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
7 Min AMRAP:
5 Lateral Step Ups Each Side
5 count Pushups to Box
5 Box Jumps.
5 KB High Pull Each Side
5 Goblet Squats
Metcon
4 Round VELOCITY Fight Gone Bad (4 Rounds for reps)
1 Minute Max Reps at Each Station
Wall-ball shots, (reps)
Sumo deadlift high pulls, (KB)
Box jumps, 20-inch box (reps)
Push presses, DBs. (reps)
Row (calories)
1 Min Rest after Each Round
Accessory
Metcon (No Measure)
EMOM x 9
Int 1: 6-8 DB Romanian Deadlift @ 3011
Int 2: 6-8 Cossack Squats @ 3111
Int 3: 6-8 Deficit Push-Ups@ 21X1