CrossFit Momentum – VELOCITY
Warm-up
Warm Up #4 (No Measure)
25m Overhead Carry Each Arm
10 Hand on Bench DB Rows each Side
10 Toe Reach Crunch
5 Lunge with Twist each Side
Metcon
Metcon (12 Rounds for time)
Every two minutes for 24 Minutes
Interval 1: 20/16 Calorie Bike
Interval 2: 75 Jump Rope
Interval 3: 30 Situps
Interval 4: 15 Dbl DB Clean and Jerks
Interval 5: Run 200m
Interval 6: 12 Box Step Ups