CrossFit Momentum – VELOCITY
Warm-up
T-Spine opener/shoulder prep (No Measure)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
Metcon
Metcon (AMRAP – Reps)
20 Min EMOM
Min 1: 30 Jump Rope, AMRAP KB Swings
Min 2: 12/9 Calorie Ski
Min 3: AMRAP Burpee Box Jump or Step Overs
Min 4: Rest
Count KB Swings, Calories and BBJO Only
Cash Out
12-20 Minutes Easy Row (Distance)
12-20 Minutes Easy Row. Rowvember participants can use this time for WOrkout #3