CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3x
30 Second Plank Hold
30 Second Bike
30 Second UpDowns
Metcon
Metcon (3 Rounds for reps)
5 Minute AMRAP, 3 minute rest, 3 Rounds:
30 Jump Rope
10 Ball or Sandbag to Shoulder
5 Burpees
Cash Out
Max Effort Plank Hold (Time)
3x Max Effort Plank Hold
Rest 2 Minutes after each