CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
x2
Jump Rope :60
Reverse Lunge w/Elbow Drop & OH Reach x6e
10 Fire Hydrant Each
10 Scorpion
Downward Dog w/ Push- Up x 8 Each
Metcon
Metcon (AMRAP – Reps)
EMOM x 8
Int 1: 30 Seconds Max Plate Hops
Int 2: 30 Seconds Max V-Ups
*Rest 1 Min Between EMOM’s
EMOM x 8
Int 1: Double Under Practice 30 Seconds
Int 2: 30 Seconds Max Reps Burpees
Count total reps for all movements. ONLY double unders count.