CrossFit Momentum – VELOCITY
Warm-up
Metcon
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Fire Hydrants each side
10 Med Ball Squat
10 Med Ball Pushups
10 Ball Slams
Metcon (Time)
70 Jump Rope (Singles or Doubles)
60/40 Calories Bike Row or Ski
50 Ball Slams
40 Total Steps Overhead Walking Lunges
30 Dumbbell Shoulder to Overhead
20 Pullups or Ring Rows
10 Man Makers
Cash Out
Metcon (Time)
Static Holds – Coach’s Choice