CrossFit Momentum – VELOCITY
Warm-up
Warm Up #4 (No Measure)
25m Overhead Carry Each Arm
10 Hand on Bench DB Rows each Side
10 Toe Reach Crunch
5 Lunge with Twist each Side
Then Row, Ski Bike or Run 4 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
6 Minute ascending Ladder
1,2,3 etc reps of:
Pullups or Ring Rows
Weighted Situps
Plate Overhead Walking Lunge Steps (Each Leg)
Rest 3 Minutes:
Metcon (Time)
Decending Ladder for Time:
Start where you finished (Example if you finished round 7 in first AMRAP, go 7-1 reps of each for time.