CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Bent over I-Y-Ts x 10 each
then: 2x
Lateral Lunges x5 each side
10 Super Slow air Squats
Jog 100m
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
1000m Ski or Row or Bike 2.5km
50 Jump Rope
30 Air Squats
30 Supermans
Cash Out
Metcon (AMRAP – Reps)
Double Tabata Abs. Coach’s Choice