CrossFit Momentum – VELOCITY
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
30 Second Bar Hang or Bar Hanging L-Sit/Knee Raise hold
6 Wallballs
9 KB Swings
250 meter Ski
Accessory
Metcon (No Measure)
4 Minute AMRAP for Quality
10 Hollow Rocks
10 Bird Dogs
10 Leg Lifts (Hands on Stantion)
10 Flutter Kicks Each Leg
10 Alternating Leg/Arm Supermans
Immediately into:
2 minute plank total (Example: 2 min straight or 4x30s)