CrossFit Momentum – VELOCITY
Warm-up
Warm Up #7 (No Measure)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Alternating Dynamic Hamstring Stretch
10 Downward Dog to Pushup
6-8 Leg Raises with Hands on Stantion
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
12/9 Calorie Ski or Bike
15 Air Squats
*Rest 5 Minutes*
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP:
50 Jump Rope
15/12 Calorie Row
9 Double DB Bench or Floor Press
*Rest 5 Minutes*
Metcon (Time)
30 Dips
30 Calorie of Choice