CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row 200m/Bike .3 Miles Every 2 Minutes x 3
Then:
2x
5 KB High Pull Each side
5 KB Shoulder Press Each side
10 Russian Swings
10 Goblet Squats
5 KB Russian Twist Each side
Weightlifting
Deadlift (5@75%, 3@85%, Max Effort at 95%)
Work off 90% of working Max.
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Goblet Lunges
8 Pushups
10 KB Swings
8 Situps
Rest 2 Minutes
4 Minute AMRAP (start where you left off)
10 Goblet Lunges
8 Pushups
10 KB Swings
8 Situp