CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 Min EMOM
Min 1: 30 Second Row, Ski or Bike
Min 2: 5 Scorpions Each Side
Min 3: 30 Second Row, Ski or Bike
Min 4: 10 Pendulums each side
Min 5: 30 Second Row, Ski or Bike
Min 6: 10 Alternating Leg Kick Ups
Min 7: 30 Second Row, Ski or Bike
Min 8: 20 Air Squats
Min 9: 30 Second Row, Ski or Bike
Min 10: Inchworm Walk outs
Metcon
Metcon (Time)
1000m Row
80 Lateral Plate Hops
60 Calorie Ski or Bike
40 Alternating DB Snatch
20 Man Makers
Accessory
Metcon (No Measure)
3 Rounds for Quality
30ft Banded lateral walks each way
20 Russian KB Swings (Heavy)
10 Lateral Box Step Ups