CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Min Row, Ski or Bike
30 Pass Throughs
10 UpDowns
5 Lat Stretch each way
10 Leg Swings Each Way,
10 Overhead Squats.
Mobility coach’s choice.
Metcon
Metcon (4 Rounds for reps)
Complete 1 whole cycle for max reps/calories for each movement (Row, Bike, Ski, Burpees):
60 Sec on, 1:00 off
40 Sec on, 1:20 Rest
20 Sec on, 1:40 off
*1x through at same station before rotating to the next movement.
**Record score after each movement
Accessory
Metcon (AMRAP – Reps)
Abs Cashout –
Athlete Vote – Tabata 2x