CrossFit Momentum – VELOCITY
Warm-up
Warm Up 6 (No Measure)
3 rounds:
25ft High Knees
5 Burpee
25ft each direction: Side Shuffle
5 Squat Jump
25ft Backpedal
Metcon
Rest ~2 Minutes between Tabatas
Tabata Step Ups (AMRAP – Reps)
Tabata Ring Row/ Bar Hang (AMRAP – Reps)
Alternate intervals between Ring rows and Bar Hangs
**only count reps from Ring Rows
Tabata Box Jumps (AMRAP – Reps)
Or Plate Jumps
Tabata Shuttle Runs (AMRAP – Reps)
10m Shuttle Runs
Each Run = 1 rep
Tabata Lunges (AMRAP – Reps)
Weighted or Unweighted – Coach’s Choice
Reverse Step
Cash Out
400m Run