CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
9 Min EMOM:
Int 1: 12/9 Calories
Int 2: 40 Second Burpees
Int 3: 30 Seconds Passthroughs
Metcon
* Russian Swings *
Metcon (AMRAP – Rounds and Reps)
4 Minute AMRAP:
5 Burpees
10 Double KB Sumo Deadlift
30 Jump Rope
Rest 1 Min
Metcon (AMRAP – Rounds and Reps)
4 Min AMRAP:
10 Squat Jumps
20 KB Swings
15 Jumping Jacks
Rest 1 Min
Metcon (Time)
1 Rounds for Time:
5 Burpees
10 Double KB Deadlifts
30 Jump Rope
10 Squat Jumps
20 KB Swings
15 Jumping Jacks
Accessory
Alternate through
Metcon (Weight)
3 x20 Banded Squat