CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Ladder drills, then Small Banded Squat Warm Up
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
Run 200m
10 Medicine Ball Cleans
40 Jump Rope
60ft Single Arm Overhead Carry
Switch at 30ft
Accessory
Front Rack Lunge (Reverse Step 3×3 Each leg)
Can hold DBs or Hold Front Rack
Back Squat (3 Sets Tempo Back Squat 31X1 x 3)
3x Max effort Hanging L-Sit (bars or rings)