CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 100m
10 Sampson Stretch
15 Air Squats
20 Bicycles
x3
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
Starting with 10 reps of each, ascending ladder increasing by 2 each round (10, 12, 14, 16, 18 reps etc)
-Ball Slams
-Ball Push Press
-Russian Twists w/Ball (total)
Run 200m after each round
Cash Out
