CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 400m
10 Super Slow Air Squats
5 Single Leg RDL each Leg (no weight)
Run 200m
10 Super Slow Air Squats
5 Single Leg RDL each Leg (no weight)
Metcon
Metcon (Time)
5 Rounds:
Bike 15/10 Cals
10 Goblet Squats
Rest 5 Minutes
5 Rounds:
Row 15/10 Cals
10 Ball Slams
Some athletes may start on rowing part of the WOD. Scale Rounds appropriately.
Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
Not max Effort, Jogging to recover 🙂