CrossFit Momentum – VELOCITY
Warm-up
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
Metcon
Boat Race (Time)
3 Rounds for Time
500 meter Row
400 meter Run
Rest 3 minutes between rounds
Score is total time (including rest) it takes to complete all three rounds.
Cash Out
Tricep/Back Circuit