CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Then:
20 Pendulums
20 Scorpions
500m Row
Metcon
Metcon (2 Rounds for reps)
3 Minute AMRAP
10 Banded Twists Each Side
10 Inverted Row
10 Jumping Squats
1 Minute Rest
3 Minute AMRAP
Row for Calories
Repeat both AMRAPs 2x
Cash Out
Metcon (Weight)
120ft Single ARM Overhead Walk Each arm