CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
30 second Plank hold from Hands, 10 Fire Hydrants each, 10 alternating plank leg lifts, 10 Down dog to Pushup, 10 Alternating Plank Arm Lifts, 10 2 point squats
Metcon
Metcon (Time)
21-15-9 Reps of:
DB Thrusters
DB Snatch
*Rest 3 Minutes:
27-21-15-9 Reps of:
Row, Ski or Bike for Cals
Ball Slams
Cash Out
Jog or Run, coach to decide distance/style