CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x: 10 Step Ups
5 Pause Box Jumps
1 Pike Walk around the Box
5 Cossack Squats
5 Inchworm
Metcon
Metcon (Calories)
EMOM x 20
Int 1: Row or Ski 30 seconds hard
Int 2: Bar Hang 30 Seconds
Int 3: 15 Ball Slams
Int 4: Bike 30 Seconds Hard
Int 5: Plank Hold 45 Seconds
Accessory
Metcon (Weight)
3-4 Rounds for quality
10-12 Reverse Flys
10-12 Half Kneeling Barbell Landmine Press each
10 Rower Pike Ups