CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
Conditioning/Skill
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP “FOR QUALITY”:
5 Strict Pullups
10 Weighted Step Ups
5 Strict Dips
15 Wall Balls
50′ Plate Push
Rest as needed between movements. Athletes may pull sled for plate push