CrossFit Momentum – VELOCITY
Warm-up
Partner Row warmup (No Measure)
Partner 1500m Row
– Partner 1 – Row
– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists
Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner FRIDAY!
In Teams of 2, Complete WOD Ping Pong Style
14 Minute AMRAP:
12 Toes to Bar or Hanging Knee Raises
14 DB Shoulder to Overhead
16 Ball Slams
**Rest 5 Minutes **
Metcon (AMRAP – Rounds and Reps)
Partner Death By 25ft Shuttle Run
Min 1: Partner 1 runs 25ft, tags partner 2 who runs 25ft
Min 2: partner 1 runs 25ft, tags partner 2 who runs 25ft, tags partner 1, tags partner 2.
Min 3: add one each
Both partners continue until partners can no longer get the required reps in that minute.
Cash Out
Coach’s choice