CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
PVC Warm Up
Then 6 Min AMRAP:
Row or Bike 10 Cals,
10 Sampson Stretch
10 Leg Swings each way
Accessory
Metcon (No Measure)
3 Rounds
10-15 reps of each
PVC lat pulldowns
PVC tricep pushdowns
Banded Face Pulls
Hands on stantion leg lifts
Metcon
Metcon (Time)
10/8 Calorie Row
30 second Rest
10 Burpees
30 second Rest
10 Rounds for Time
25 minute Cap
Work to sprint each time you get on the rower. If all Rowers are used, athletes may bike. Mark total time