CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 Min EMOM
Min 1: Row 12/10 Calories
Min 2: 15 Air Squats
Min 3: 12 PushUps
Min 4: Row 12/10 Calories
Min 5: 15 Squat Jumps
Then, Dynamic warmup
Accessory
Dumbbell Bench (3×10-12)
Dumbbell Row (3×10-12 each side)
Russian Twist (3×10-12 each side)
Metcon
Metcon (AMRAP – Reps)
EMOM x20
Min 1: Ski 12/9 Cals
Min 2: Jump Rope x 60
Min 3: Bike 12/9 Cals
Min 4: 12 Burpees
Min 5: Rest
Reps may be decreased if athlete unable to complete reps within the minute