CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds or 9 minutes
250m Row / Ski
8 KB High Pull Each Side
5 KB Bottoms up Press each Side
30 Second KB Overhead Hold Each Side
8 V-Ups
Accessory
Metcon (Weight)
3 Rounds for Quality:
12 Seated (on box) Double Kettlebell Press
15 Bent over Row (double KB or Barbell)
150ft Farmer Carry (KBs)
Score is total weight (press plus row plus carries)
Metcon
Metcon (Time)
100 Jump Rope
100 Reverse Step Lunges
100 Pushups
100 Ball Slams
100 Situps