CrossFit Momentum – VELOCITY
Warm-up
Partner Row warmup (No Measure)
Partner 1500m Row
– Partner 1 – Row
– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists
Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.
Metcon
Metcon (AMRAP – Reps)
With a Partner:
30 Min AMRAP, one partner working at a time:
2 Rounds:
14 Ring Rows (Feet on Box)
14 PushUps
2 Rounds
14 Cal Bike
14 Cal Ski
2 Rounds
14 Cal Row
140 Jump Rope
*Partners may switch at any point but must complete rep scheme in order.
**Reps are total Reps
**Last Jump Rope Rep signifies 1 round complete for the team
Cash Out
Tabata V-Ups and Supermans (AMRAP – Reps)
Alternate rounds