CrossFit Momentum – VELOCITY
Warm-up
Same as CrossFit warm-up
Metcon
Metcon (3 Rounds for reps)
5 Min AMRAP
Row 500m
AMRAP in remainder of time:
30 Jump Rope
10 Dips (Bench, stantion, or ring)
90 second rest
5 Min AMRAP
Bike 1 Mile or 3 min (whichever is shorter)
AMRAP in remainder of time:
30 Jump Rope
10 Dips
90 second rest
5 Min AMRAP
400m Run or 500m Ski
AMRAP in remainder of time:
10 Jump Rope
10 Dips
Cash Out
Ab Circuit Coach’s Choice