CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds With a KB,
5 Single Leg RDL each
5 Front Rack Squat Each
5 Bottoms Up KB Press Each
80ft Overhead Walk Each Arm
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Row 250m
12 DB Shoulder to Overhead
14 Reverse Step Lunges total
16 Alternating Leg V-Ups
Accessory
Metcon (No Measure)
12 Min EMOM
Int 1: 10 DB High Pulls
Int 2: 8-12 Banded Face Pulls
Int 3: 8-12 Bicep Curls (Barbell)