CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
4 Rounds:
5 Box Step Ups Each Leg
10 Slow box pushups
180 degree Walk around box (feet on top) each way
Metcon
Metcon (5 Rounds for reps)
3 Minute AMRAP, 1 min Rest
Ski 250m
12 V-Ups
12 Squat Jumps
Ski first, then Bike (.6km) then row if more than 8 athletes
Accessory
Metcon (No Measure)
15 Second Knee Raise Hold
30 Second wall sit
10 Bulgarian Split Squat Each Leg
x3