CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Reps)
12 Minute EMOM
Min 1- 5 Bulgarian split Squats each leg (DBs)
Min 2 – 12 Barbell Hip Thrusts
Min 3 – 15 Coaches choice Core
Metcon (Distance)
8 Minutes As Many Meters as Possible
Row Run and/or Ski.
Athlete may switch exercises at any time. Athlete may choose to stay on one exercise entire time.
Example:
AMRAP 100m Run/100m Row
AMRAP Row for 8 minutes
AMRAP 250m Ski, 200m run, 250m row.