CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Couch Stretch 2 Min/side
Then 6 Minute AMRAP:
10 Med Ball Deadlifts
10 Med Ball Ground to Overhead
10 MedBall Cleans
20 Russian Twists
Then Wrist Mobility
Accessory
Metcon (AMRAP – Reps)
12 Minute Abs
Min 1: 30 Seconds Max Situps-Rest in remainder
Min 2: 30 Seconds Max mountain Climbers-Rest in remainder
Min 3: 10 Hollow Rocks -Rest in remainder
Min 4: 8-12 Supermans w/2 seconds at top – Rest in remainder
x3
Metcon
Metcon (7 Rounds for calories)
2 Min Work, 1 Min rest x 7:
Interval 1, 3, 5, 7: 15 Med Ball Cleans, Max effort Calories of choice in remainder
Interval 2, 4, 6:
15 Burpees, Max Cals in remainder