CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
DB Warm UP -2 Rounds:
100m Jog
10 RDL (both legs down)
10 Bent over Row
5 Half Kneeling Press each Side
5 Cossack Squat each side
Metcon
Max 1 Minute rest between AMRAPs/tabatas
Tabata Burpees (AMRAP – Reps)
4 min AMRAP SKI or Bike (Distance)
Tabata Jump Rope (AMRAP – Reps)
Rx+ Double Unders
4 Minute AMRAP Row (Distance)
Accessory
Rotate through
Push Press (3×3, 3 second hold at top)
Bench Press (3×6)
TOP of Dip Hold (Time)
3 sets max effort