CrossFit Momentum – VELOCITY
Warm-up
Run/Shoulder Warmup (No Measure)
2 Rounds (6 minute cap)
Run 200m
10 Wall Balls
10 Pass Throughs
5 Burpee Broad Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
30ft Bear Crawl
30 Air Squats
30ft Walking Lunge
30 Situps
30/25 Calories
Accessory
Metcon (No Measure)
Single Arm DB Thruster 3×6 Each arm, increase each round
Lateral Step Ups 3×6 Each
Shoot Throughs 3×8-12