CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x3
10 KB Sumo Deadlift
10 Russian KB Swings
10 Situps
Row/Ski 250m
Strength/Core
Single Arm Overhead Carry (4x 50ft Each Arm)
DB
Increasing Weight
Single Arm Suitcase Deadlift (4×8 (each Side))
Increasing Weight
Metcon (Time)
4x 30 Second Knee Tuck hold
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Ball Slams
50ft Walking Lunge
30 Second Handstand Hold or Plank Hold
Rest 2 Minutes
Then:
4 Minute AMRAP
15 Ball Slams
50ft Bear Crawl
30 Second Wall Sit