CrossFit Momentum – VELOCITY
Warm-up
Run 600m then:
Dynamic Warm up Routine
Strength/Core
Metcon (AMRAP – Reps)
2 Minute Abs- 20 seconds each no rest
Flutter Kicks
Toe Reach Crunch
Scissor kicks
Suitcase crunches
Rest 2 min, then repeat
Metcon
Metcon (Time)
10-20-30-20-10 for time:
Bike, Row or Ski for Calories
Air Squats
Single arm DB Shoulder to Overhead (total reps)