CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
6 Minutes:
30 Jump Rope,
15 Air Squats,
10 Lunge w/twist,
5 Pushups
Mobility Coach’s choice
Metcon
Rest 1 Minute between to Rotate/write down scores. Everyone should do WOD 2 second.
7 Minute AMRAP: Row for Meters (Distance)
7 Min AMRAP: Run 100m, 15 Air Squats, 10 Pushups, 5 Strict Pullups (AMRAP – Rounds and Reps)
7 Min AMRAP: Ski or Bike for Meters (Distance)
Accessory
Metcon (No Measure)
3x:
3x of each:
-Weighted Bulgarian Split Squats x 6-8 reps @ 3011 tempo
-DB Strict Shoulder Press 8 Reps
-L-Sit Hold Max time