CrossFit Momentum – VELOCITY
Warm-up (No Measure)
5 Wall Slides
10 Wall Facing Squats
20 Shoulder taps from Plank
10 Box Step Overs
x 3
Metcon
Metcon (3 Rounds for reps)
4 Min AMRAP:
12 PushUps
5 Ring Rows
*Rest 3 Min
4 Min AMRAP:
12 DB Shoulder Press
5 Strict Pullups
*Rest 3 Min
4 Min AMRAP:
12 Devil’s Press
5 Calorie Ski
Do Each AMRAP once.
Cash Out
10 Minute MAX CAL Assault Bike (Calories)
Ski or Row may also be used. Note in comments