CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Plank Hold 30 Seconds
10 Deep Lunges
3 Wall Walk Ups
45 second Plank hold
10 Deep Lunges
2 Wall Walk Ups
1 Minute Plank Hold
4 Deep Lunges
1 Wall Walk Up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
500m Row or Ski
5 Deck Squats (w/or w/o KB)
7 Pushups
9 Double DB RDL