CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
3 minute Warm up on Bike Row or ski to start
Metcon
Metcon (3 Rounds for reps)
3x
5 Minute AMRAP of the following:
5 Calorie Ski/Bike
7 Air Squats
5 Pushups
Rest 1 Min between AMRAPS
Count total Reps for each round
Accessory
Metcon (No Measure)
3x
Lateral Skater Bounds (5 Each Leg – controlled landing)
Reverse Step Lunges (5 Each Leg -weighted)
12 Russian Twists each way