CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
8 minute AMRAP
Row Ski or Bike 1 Minute
8 reverse step lunges total
8 5-count air squats
8 V-Ups
Strength/Core
Half Kneeling Landmine Press or Half Kneeling DB Press (4×6 each)
Bent Over Row (4×6 Each)
Knee/Hand on Bench
Hanging Leg Raise (4×8)
Metcon
2 rounds of each
Metcon (2 Rounds for reps)
-4 Minute AMRAP
4 Pushups
8 KB Swings
100m Run
*1 Minute Rest*
-4 Minute AMRAP
4 KB Swings
8 Goblet Squats
100m Run
*1 Minute Rest*