CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
15 Seconds on, rotate through 4x of each: Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Metcon
Metcon (Time)
100/70 Cal Row
100/70 Cal Bike
100/70 Cal Ski
150 DUs or 300 Singles
Complete in any Order
24 Minute Cap
Accessory
Metcon (No Measure)
3 Rounds for Quality
10-15 Each Way Banded Kickbacks (purple band)
6-10 Goblet Lateral Step ups Each Way
12-20 Weighted Small Banded Goblet Squats