CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row, Ski or Bike 5 Minutes
Then: Purple Band Warm up
Metcon
Metcon (Time)
Accumulate 1 Min HS Hold (no more than 30 seconds at a time)
40/30 Calories of Choice
Accumulate 2 Minute Plank Hold
40/30 Calories
Accumulate 2 Min Wall Sit Hold
40/30 Calories
Accumulate 60 Second Supported L-Sit (parallettes, rings or Box)
Accessory
Metcon (9 Rounds for calories)
Conditioning:
1 Min On, 1 Min off, 3x at each machine
Stay at each machine for 3 rounds then rotate