CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Alternate movements each interval tabata style for 16 intervals:
-Plank Hold
-Bottom of the squat Hold (stay active in position)
-Hollow Hold
-Bottom of the pushup Hold (stay active in position)
Metcon
Metcon (Time)
100 Jump Rope
50 Situps
50 ft Farmer Carry
50 ft Bear Crawl
50 Push Ups
50ft Bear Crawl
50 ft Farmer Carry
50 Situps
100 Jump Rope
Cash Out
Metcon (Calories)
Reverse Double Tabata:
10 seconds on 20 seconds rest
Bike/Row/Ski for Calories