CrossFit Momentum – VELOCITY
Warm-up
Partner Row warmup (No Measure)
Partner 1500m Row
– Partner 1 – Row
– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists
Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
30 Calories of Choice
20 KB or DB Snatch
15 DB Squats
10 Ring Row
100ft Farmer Carry
Accessory
Metcon (Weight)
3x:
30′ side walking plank Each way
8 Barbell Weighted RDL
25m DB single arm overhead carry Each arm