CrossFit Momentum – VELOCITY
Warm-up
TGU warm up (No Measure)
8 Min AMRAP
3 Half Turkish GetUp each arm
5 Downward Dog to Pushup
15 Goblet Squats
250m row or ski
Ski or row 250m for run
Metcon
Metcon (Time)
21-15-9
Dumbbell hang cleans
Air Squats
Rest 3 minutes
21-15-9
DB Front Squats
Situps
Rest 3 minutes
21-15-9
Bent over rows
Box jumps
Use same DBs for all 3 wods.
Cash Out
Optional
On the 3rd Day Of CrossFit (AMRAP – Reps)
“Deck the floor with lots of Burpees”
Buy in 2 min burpees
5 min ski
5 min bike
Emom 10 air squats for machines only
Cash out 2 min burpees
Score is burpees plus calories
Thanks Coach Lauren for this one!