CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
20 Passthroughs, then accumulate 2 minutes plank, then:
10 Bird Dogs Each Side
10 Fire Hydrants Each Side
10 Pendulums Each Side
5 Scorpions Each Side
Metcon
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
20 Air Squats
10 Dumbbell Push Press
10 KB Sumo Deadlifts
3 Rope Getups or 10 Ring Rows
Cash Out
Metcon (Calories)
Teams of 4 Accumulate Max Calories in 6 Minutes
Teams will be assigned one rower, one bike, and one ski erg. They may use all 3 machines, 3 people may work at a time.