CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x3
40 Med Ball Mountain Climbers
5 4-Point Squat
10 Med Ball Slams
10 Hanging Elevation/Depression
Accessory
Metcon (Time)
2 Minutes Double Under Practice or max double unders
2 Minutes Plank Hold
2 Minutes Max Strict Pullups
2 Minutes Handstand Hold
2 Minutes Max Burpees
2 Min Max Burpees (AMRAP – Reps)
2 Min Max Double Unders (AMRAP – Reps)
Rx+= 1 set max reps
2 Min Max Strict Pullups (AMRAP – Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
30 Jump Rope
20 goblet squat
30 Jump Rope
20 PushUps
30 Jump Rope
20 dumbbell snatch
30 Jump Rope