CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Jump rope/shadow boxing
Footwork ladder/dip line
Striking Skill Work
Warm-up (No Measure)
Skill 1: review slip
Skill 2: slip/body hook/ (hook/cross)
Metcon
Metcon (AMRAP – Reps)
9 round, 1min work/30sec rest, rotate
1. Bag work
2. AMRAP American KB Swings (24/16kg)
3. AMRAP Wall Balls (20/14#)