CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run, Ski, Row, Bike 2 Minutes, then with Single DB, 2 Rounds
10 RDL each Side
10 Goblet Lunges
5 Half Kneeling Press Each, 5 Cossack Squats Each Side
Metcon
Metcon (6 Rounds for reps)
3 Minutes on, 1 Minute rest x 6
**Interval 1:
18/14 Cal Row
10 Floor Press
AMRAP Burpees in remainder
**Int 2: 15/12 Calorie Ski or Bike
15 KB Sumo Deadlifts
AMRAP Air Squats in remainder
*Count only Air Squats and Burpees
**3 rounds of each total
Accessory
Metcon (No Measure)
Accumulate 50 Bicep Curls (Barbell)
Then 3x for quality:
10-12 Banded Lat Pull Downs
10-12 Banded Tricep Extensions