CrossFit Momentum – VELOCITY
Warm-up
DB Warm Up (No Measure)
2x
10 Single Leg RDL each
5 DB half kneeling press each (hold db in opposite hand than forward knee)
10 DB High Pull Each arm
10 Lateral Lunges holding DB
10 Calories of choice
Metcon
A:: Metcon (Time)
0-14:00 on a running clock, complete:
1000m Row or Ski
25 DB Push Press
25 DB Thrusters
1000m Row or Ski
B:: Metcon (Time)
14:00-20:00 Complete
250m Row or Ski
10 DB Push Press
10 DB Thrusters
250m Row or Ski
Cash Out
300 Reps Abs
Coach to Lead