CrossFit Momentum – VELOCITY
Warm-up
PVC Warm Up (No Measure)
With a weighted PVC or PVC
10 Pass Throughs
5 Around the World Each side
10 Back Squats
10 Twists each direction
10 Good Morning
10 Leg Swings Each Way
10 Reach down and Ups
Metcon
Metcon (Time)
250m Row or Ski (.6km bike)
10 Ring Rows
10 Situps
10 DB Step Ups
500m Row or Ski (1.2km bike)
15 Ring Rows
15 Situps
15 DB Step Ups
750m Row or Ski (1.8km Bike)
20 Ring Rows
20 SitUps
20 DB Step Ups
1000m Row or Ski (2.5km bike)
Cash Out
50 Burpees for time (Time)
To 6″ target