CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds: DB Overhead Walk 50m Each Arm, 10 Supermans, 10 Slow air Squats then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.
Metcon
Metcon (AMRAP – Rounds and Reps)
3-6-9-12-15 etc.
Lunges Each Side
KB Swings
Calorie Row, Bike or SKi
12 Minute AMRAP
Rest 3 Minutes
Metcon (Time)
12, 9, 6 For time:
Lunges Each Side
KB Swings
Calorie Row, Bike or SKi
Accessory
Metcon (Time)
Coach’s Choice!