CrossFit Momentum – VELOCITY
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
0:00-10:00:
AMRAP 200m Run
12 Calorie Row, Ski or Bike
Metcon (Calories)
10:00-20:00
Row, Ski or Bike for Calories
Metcon (AMRAP – Rounds and Reps)
20:00-30:00
AMRAP 200m Run
12 Calorie Row, Ski or bike
Accessory
Barbell Row (Prone Row 3×8)
Seated DB Press (Dumbbell Shoulder Press (3x8e))
3x Max Effort Top of Pullup Hold