CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Partner row/plank warmup (No Measure)
Row 600m with a partner, switch every 200m. While partner rows, other partner holds plank.
Metcon
10 Minute AMRAP – Jumping Cindy (AMRAP – Rounds and Reps)
5 Ring Rows
10 Box PushUps
15 Air Squats
30 Jumprope
Metcon (Distance)
10 Minute AMRAP
Row As Many Meters as Possible
Every 2 Minutes complete
5 Burpees
10 Situps