CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 400m at an easy pace
2 Rounds: 5 inchworm + Pushup, 10 OHS with PVC, 10 shoulder Press 15 good Mornings, 30 seconds each side Banded Front Rack Stretch
Metcon
Momentum New Benchmark 1 (Time)
30 Calorie Ski
30 Burpees
30 Russian KBS (32/24kg)
30 Ball Slams (30/20)
10 Min Cap
Conditioning/Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
1 Mile Run for Time
Scale to 600m (Lap around block)