CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Low Slow Lateral Shuffle Step each direction
Slow Low Bear Crawl
Lateral Plank Walk each way
Crab Walk
Duck Walk
Frog Hop
Broad Jump
Burpee Broad Jump
Metcon
Metcon (AMRAP – Reps)
30 seconds on, 30 seconds off:
KB SDHP
KB Shoulder to Overhead (double KB for advanced, Alternate arms every interval for intermediate/scaled)
KB Swings
KB Russian Twists
Stay at same movement for 4 rounds, then move on.