CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Minute Row, Bike or Ski
10 Sampson Stretch, 10 Lateral Lunges, 10 Inchworm to pushup
2 Min Row, Bike or Ski increased intensity
10 Lunges, 10 Skater Bounds, 3 Wall Walks
1 Min Row Bike or Ski increased intensity
Metcon
Metcon (5 Rounds for reps)
5 Rounds for Reps
45 Seconds: Max Box Jumps
45 seconds: Max Ball Slams
45 seconds: Max Goblet Squats
45 seconds: Max Cal Bike, Row or Ski
90 Seconds Rest