CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
PVC Warm Up
Then 6 Min AMRAP:
Row or Bike 10 Cals
10 Lunge w/Twist
10 Lateral Lunges
10 Hip Hinge Toe Touch Each Way
Metcon
Metcon (Time)
12/9 Calorie Row
30 Second Rest
12 Burpees
30 Second Rest
8 Rounds for Time
28 Min Time Cap
Accessory
Metcon (Weight)
3x of each
1 Arm DB – 5 Strict Press, 5 Push Press
1 Arm DB Row (on bench) 5 Reps 31X1 tempo
30 Flutter Kicks