CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds
5 Step Ups Each Leg (Box or Plate)
7 Squats
9 PVC Passthrough
Weightlifting
Shoulder Press (1RM or 5×3)
Metcon
Metcon (Time)
21-15-9
KettleBell Swings
Sit-ups
100m run/walk after each round
Cash Out
Metcon (Time)
Team 30/50/75/100 Calorie Bike
Calorie Count depends On Team numbers