CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
30 sec on 30 off x 3 each
Ring Rows
Pushups
KB Swings
Row/Bike or SKi
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
2, 4, 6, 8, 10 reps of:
Strict Pullups
Burpee Broad Jumps
DB Snatch Each Side
10x jump rope of that round
**Example on the jump rope. At the end of the round of 4’s, 40 jump rope. At the end of the round of 10’s, 100 jumps.
Metcon
Metcon (Time)
Row of Undisclosed Length 🙂
2k Row (Time)
Max Effort 2k Row