CrossFit Momentum – VELOCITY
Warm-up
KB stabilizer warmup (No Measure)
2 Rounds With a KB,
5 PushPress, L/R
5 Front Rack Squat L/R
5 Thruster L/R
80ft Overhead Walk L/R
Metcon
Metcon (AMRAP – Reps)
24 Min EMOM
Min 1: 12 KB Swings
Min 2: 12 Goblet Squats
Min 3: 12 DB or KB Shoulder to Overhead
Min 4: Jog 50m
Each round after reps, active motion to recover, flush and build
Accessory
Metcon (Calories)
Row, Bike or Ski 12 Minutes at a steady pace