CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Partner row/plank warmup (No Measure)
Row 800m with a partner, switch every 200m. While partner rows, other partner holds plank.
Partner row/plank warmup (No Measure)
Row 800m with a partner, switch every 200m. While partner rows, other partner holds plank.
Metcon
Tabata Squat Jacks (AMRAP – Reps)
Tabata Plank (No Measure)
Tabata Box Jumps (AMRAP – Reps)
Tabata Sit-Ups (AMRAP – Reps)
Tabata Lateral Hops (AMRAP – Reps)
Over KB or cone