CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x3
40 Med Ball Mountain Climbers
5 4-Point Squat
10 Med Ball Cleans
10 Ring Swings, increasing intensity/height each round
Metcon
Pt1: Metcon (AMRAP – Rounds and Reps)
With a partner, Ping Pong style
7 Min AMRAP:
5 Burpees
10 DBL DB deadlifts
10 Step Ups
Pt2: Metcon (AMRAP – Rounds and Reps)
With a partner, Ping Pong style
7 Min AMRAP: is
10 Cal row or ski
10 DB S20
10 Ball Slams