CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds:
30 seconds Jump Rope
8/8 single leg lateral hops
15 PVC Pass Throughs
5/5 Plank Arm/Leg Lifts
Strength/Core
Tall Kneeling KB Press (Alternate arms 4×6 each)
Banded Face Pull (4×20)
Metcon (AMRAP – Reps)
Hollow Hold Flutter Kicks 4×30
Metcon
Metcon (Calories)
12 Min EMOM:
Min 1: Row Hard 30 Seconds
Min 2: Ski Hard 30 Seconds
Min 3: Bike Hard 30 Seconds
Min 4: Rest