CrossFit Momentum – VELOCITY
Warm-up
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Fire Hydrants each side
10 Med Ball Squat
10 Med Ball Pushups
10 Ball Slams
Metcon
Velocity WOD T (AMRAP – Rounds and Reps)
20 Minute AMRAP
40ft Farmer Carry
10 KB Swings
10 KB Press Each Side
10 Russian Twists
20 Air Squats
Cash Out
Metcon (No Measure)
30 Reps Alternating Leg V-Ups
30 Rotating Supermans (arms by side)
30 Bicycles
30 Suitcase Crunches (Like a bent knee v-up)
30 Toe Reach Crunch