CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
18 Intervals, alternate through Tabata Style:
Air Squats
Easy Bike
Banded Face Pulls
Metcon
2 minutes at each station, 1 min rest between
Station 1: Calorie Ski
Station 2: Wall Balls
Station 3: Farmer Carry for Max Distance
Station 4: Push Ups
Station 5: Bike for Calories
2 Min Max Cal Ski (Calories)
2 Min Max WallBalls (20/14# to 10/9′) (AMRAP – Reps)
2 min max distance farmer carry (AMRAP – Reps)
Every 5 ft = 1 rep
2 Minutes Max Effort Pushups (AMRAP – Reps)
2 Min Bike for Calories (Calories)
Accessory
Metcon (Distance)
12 Minute Max Distance Row, Ski, Bike, Run