CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Minute Jump Rope
30 Second Plank Hold
10 Mountain Climbers
10 Slow Air Squats
30 Second Hollow Hold
10 V-Ups
10 Slow Pushups
30 Second Superman Hold
10 Supermans
10 Slow Good Mornings
15 Second Side Plank Hold
5 Side Plank Hip Lifts (then repeat on other side
10 Leg Swings each way
Metcon
Metcon (Time)
1000m Row or Ski
50 KB Swings
50 Air Squats
1000m Row or Ski
Accessory
Ski 1:00 on 1:00 Off (Calories)
6 Rounds each – alternate between Ski/Bike if more than 8 people in class. Athletes can switch on and off every 1:00