CrossFit Momentum – VELOCITY
Warm-up
KB Warmup (No Measure)
10 Alternating arm KB Swing (Choose Loading)
10 KB Squat Left
10 KB Squat Right
10 KB RDL Left
10 KB RDL Right
10 KB Push Press L
10 KB Push Press R
x2
Metcon
Metcon (Time)
500m Row or Ski
3 Minute Wall Sit Hold
100 Jump Rope
50 Squat Jumps
100 Jump Rope
3 Minute Plank Hold
500m Row or Ski
Accessory
Metcon (No Measure)
3x, rest after each round -20 seconds max reps of each- no break between exercises
V-Ups
Lateral Heel Taps
Cherry Pickers
Bicycles