CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
30 Seconds on, 30 Seconds off, 4 Rounds of each. Stay at same movement for 4 rounds then rotate. If more than 5 people, Alternate battle ropes using Rest interval. Rest 90 seconds between stations:
-Battle Ropes
-Lateral Med Ball Toss to Wall (Brick Wall only)
-Shuttle Run (20ft per rep)
-Toes to Rings
-Box Jumps
Cash Out
Warm-up (No Measure)
RomWOD and Abs