CrossFit Momentum – VELOCITY
Warm-up
Warm Up #3 (No Measure)
10 Kip Swings or Scap pulls
10 Explosive Hips
10 Ball Slams
10 Hollow Rocks
10 Arch Rocks
2 Rounds
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP, alternating movements ping pong style with a partner:
3 WallBalls
6 Burpees
9 Box Jumps (or Stepups)
25 jump rope (singles or doubles)
25ft Walking Lunges
Rest 3 Minutes:
Bike 3k with a partner, alternating any time
*If all bikes are taken, Ski 1200m with partner
Metcon (Time)
3k bike with partner