CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Side Shuffles 10×10
Dynamic Stretch Warmup
SKILL WORK
Weighted Step-ups (3×10 each leg)
Weighted to 20″ or higher box Step Ups
Single Arm Farmer’s Carry (3x 240ft (switch arms every 60ft))
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
Run 200m
15 Burpees
Metcon (Time)
Rest 2 Minutes
1 Round for time:
Run 200m
15 Burpees
7:30PM
Baseline Tester (Time)
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups