CrossFit Momentum – VELOCITY
Warm-up
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
6 minutes
Metcon
Baseline Tester (Time)
Row: 500m
40 Air Squats
30 Sit Ups
20 Pushups
10 Pullups