CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 400m
Banded Warm Up
Sleeper Stretch w/partner
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
Min 1: 15/12 Calorie Bike
Min 2: 15 Russian KB Swings, Max Goblet Squats in Remainder
Min 3: Rest
Min 4: 9/7 Cal Ski, Max DBL KB Sumo Deadlift in Remainder
Min 5: 10 V-Ups or Medball V-Ups
*Modify Cals down if less than 10 seconds in remainder of minute
**Score Total Reps/Cals
Accessory
Metcon (Weight)
Step Ups 5 Each Leg
50m Farmer Carry
Plank Hold 1:00
3x of each