CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll 5 Minutes
6 Min AMRAP:
10 Cals
50ft Overhead Walk Each
20 Second Hollow
20 Second Arch Hold
Accessory
Metcon (No Measure)
3 Rounds:
Accumulate 30 Sec each
Top of Ring Dip or Box Dip Hold
Handstand or DB OH Hold
Back Extension Hold
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
30 1-Arm DB S20 (switch anytime)
20/15 Calories
30 Situps
20/15 Calories (diff machine)
30 Second Plank