CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
-Calf Prep
-Dynamic Stretching
-Jump Rope Skill work.
Metcon
Metcon (AMRAP – Reps)
:30 on :30 off x 16 (for Max Reps/Cals):
Int 1: Jump Rope
Int 2: Bike or Ski
Int 3: Russian KB Swing
Int 4: Russian Twists
Accessory
Metcon (Weight)
3x:
Weighted Bulgarian Split Squats x 4 reps each leg@ 3021
DB Strict Shoulder Press 4 Reps
L-Sit Hold Max time