CrossFit Momentum – VELOCITY
Warm-up
Partner Medball Warm up
Metcon
Metcon (AMRAP – Reps)
30 Minute EMOM:
Int 1: 6 Burpees, 6 DB Thrusters
Int 2: 45 Second Plank Hold
Int 3: 12/9 Calories
Int 4: 8 KB Swing to Squat, 8 Hollow Rocks
Int 4: 200m Run
Int 5: Rest