CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
8 Minutes:
Row or Ski 250m
15 Pass throughs
25ft Duck Walk
10 Wall Facing Squats
Metcon
Metcon (AMRAP – Reps)
Every 2 Minutes for 18 Minutes
Int 1: 16 Wall Balls, 8 Med Ball Overhead Situps
Int 2: Run 200m or Ski 20/16 Calories
Int 3: 16 Russian KB Swings, 8 Box Jumps
Perfect Score is 200. Minus 1 for each rep missed. Run counts as 20*
Accessory
Prone Row (3×6)
Seated DB Press (3×6)
Top of Pullup Hold (max effort each round – 3 rounds total)
Scale with feet on box, advanced with a chest to bar hold.