CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds
5 Lateral Step Up Each Leg
6 DB one arm RDL + High Pull
5 Shoulder Press Each Arm
Weightlifting
Romanian Deadlift (5×8, increasing)
Accumulate 1 Minute Plank Hold and 30 Second Handstand Hold in between each set.
Metcon
Metcon (Time)
3 Rounds for Quality
100ft Single Arm Overhead Carry Left
Rest 45 seconds
100ft Single Arm Overhead Carry Right
Rest 45 Seconds
10 Perfect Deadlifts (Light Weight)