CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Warm Up 6 (No Measure)
3 rounds:
25ft High Knees
5 Burpee
25ft each direction: Side Shuffle
5 Squat Jump
25ft Backpedal
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
15/12 Calories
15 Goblet Squats
15 Mountain Climbers Each side
Rest 2 Minutes
Accessory
Metcon (Distance)
30 on 30 off x 6 rounds:
Burpee Broad Jump for Max Distance.
Start rounds where you left off. Count total ft jumped.