CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
400m Run
30 second hollow hold
10 supermans
10 inchworms
10 lunges with elbow drop
Strength/Core
Metcon (AMRAP – Reps)
EMOM x 12
Min 1: Plank 45 seconds (weighted or unweighted)
Min 2: 12 pushups (weighted or unweighted)
Min 3: 12-15 Banded Abs
Min 4: 45 Second Arch Hold
Metcon
Metcon (AMRAP – Reps)
Teams of 3-4:
20 Min AMRAP:
120/90 Calorie Ski
120/90 Calorie Bike
120/90 Calorie Row
Max Burpees in remainder
One person working at a time