CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
5 minute Foam Roll
5 minute Bike Row or Ski
5 PVC Warmup
Accessory
Metcon (AMRAP – Reps)
Core blaster circuit:
Double Tabata Abs – Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
3 minutes on, 1 Minute Rest x 5:
Row 250m
50ft Overhead Walking Lunges
AMRAP Goblet Squats in Remainder
*Count only Goblet Squats
Athletes may choose to use a plate overhead, Double Kettlebells or Single Kettlebells -Single should switch at half way point.