CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
HFWU (No Measure)
Every 15 seconds for 3 minutes, alternate between these movements:
Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps
Then, Every 15 seconds for 2 minutes, alternate between these movements:
Front Plank
Superman Hold
Hollow Hold
Back Plank/Tabletop
Metcon
Metcon (3 Rounds for reps)
5 Minute AMRAP
5 DB Burpees
10 Suitcase Deadlifts (DB or KB)
10 Box/Bench Dips
2 Min Rest after each AMRAP