CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
With a 45lb/25lb plate next to rig:
40 plate step ups
10 plate calf raises each leg w/ankle stretch at bottom
20 plate hops
Then: Overhead carry Plate 100ft
10 Lunges (hug plate)
10 Squats w/plate
10 Plate Ground to Overhead
Metcon
Metcon (Time)
In Teams of 4 or 5:
500 Jump Rope
400 DB Step Ups
300 Abs of Choice
200 DB Snatch
100 Calories
200 DB Shoulder to Overhead
300 Abs of choice
400m Run, Row or Ski each (can all do at same time)
500 Jump Rope
2-3 athletes may work at a time
**If groups of 4-5 cannot be made, adjust reps accordingly for teams