CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
6 Min EMOM, rotate through
30 seconds on 30 seconds off on each machine.
Then, 20 Pendulums
10 Scorpions
10 V-ups
10 Leg Swings each way
10 Supermans
10 Hollow Rocks
Metcon
Metcon (No Measure)
1km Row
Rest Until 10 minutes
1km Ski
Rest Until 20 Minutes
3km Bike
Alternate Start movements if needed
***RECORD BELOW. ONLY ONE TIME AT EACH MOVEMENT
1000m Row (Time)
Max Effort 1000m Row
1000m Ski (Time)
3km Bike for Time (Time)
Cash Out
Seated DB Press (Record Light Weight)
Max Reps at Heavy weight (one you could do 3-6 max of)
Right into
Max Reps at Medium Weight (5-10# less than heavy weight)
Right into
Max Reps at Light Weight (5-10# less than Medium weight)