CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Run 100m
5 Lateral Lunges Each Leg
10 Banded Pull Aparts
10 Banded Press
5 Inchworm to Pushup
x3
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
15 Calorie Ski, Bike, or Row
10 DB Bent Over Row
5 DB Burpees
1 Wall Climb
Accessory
Metcon (AMRAP – Rounds)
Set Clock with 30 Tabata intervals. Work through the below reps and movements tabata style until all reps are complete.
30 Reps Alternating Leg V-Ups
30 Rotating Supermans (arms by side)
30 Bicycles
30 Suitcase Crunches (Like a bent knee v-up)
30 Toe Reach Crunch
Note how many intervals until completion.