CrossFit Momentum – VELOCITY
Warm-up
One sided Warm Up (No Measure)
3x – Single KB
50 ft OH Single Arm Carry Left arm
10 Russian twists
5 KB Strict or Push press each arm
50ft OH Single Arm Carry Right arm
15 Goblet Squats
10 KB High Pull Each
Metcon
Metcon (Time)
15 Manmakers
500m Row
30 DB Bent Over Row
100 Air or Goblet Squats
30 DB Floor Press
500m Row
15 Manmakers
Accessory
Metcon (Weight)
3x
4-6 Single Leg Dumbbell RDL Each Leg
12-16 Lateral Raises
12-16 Front Raises