CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row 5 Minutes, 20 Pendulums, 10 Scorpions Then Mobility coach’s choice
Metcon
Metcon (4 Rounds for reps)
5 Min AMRAP
10 Suitcase Deadlifts
10 Lateral Hops over DB Each way
**Rest 1 Minute**
5 Min AMRAP:
10 Russian KB Swings
30 Jump Rope
**Rest 1 Minute**
5 Min AMRAP
10 Suitcase Deadlifts
10 Lateral Hops over DB Each way
**Rest 1 Minute**
5 Min AMRAP:
10 Russian KB Swings
30 Jump Rope
Conditioning/Skill
Metcon (Calories)
4 Sets
1 Min on, 1 Min off
Row, Ski or Bike