CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
Metcon
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
Extra Credit
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP for quality:
5 Pushups or Weighted Pushups
10 Weighted Step Ups
20 Alternating Leg V-Ups
50′ Plate or Sled Push or Pull