CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x:
Ski or Bike 1 Min,
5 DB High Pull Each Side,
5 DB Half Kneeling Press Each Side,
3 Turkish Situp Each Side (1/2 turkish getup)
Metcon
Metcon (AMRAP – Reps)
EMOM x 25
Min 1: 7 DB Burpees
Min 2: 12/9 Cal Ski
Min 3: 5 Turkish Situps Each Side
Min 4: Bike 12/9 Cals
Min 5: Rest
Scale reps if needed to give athlete rest time within the minute.
Score all completed Minutes as 1 rep
Cash Out
Extended time Romwod, Yoga, or Foam Roll Session