CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Foam Roll
Then
Row 5 Minutes
20 Pendulums
10 V-Ups
10 Scorpions
10 Hollow Rocks
10 Scap Pullups
Metcon
Metcon (4 Rounds for reps)
3 Minute AMRAP
300M Row Run or Ski then Max Reps
Box Jumps in remainder
**2 minute rest**
3 Min AMRAP
300M then Max Reps
Strict Pullups in Remainder
**2 minute rest
3 Min AMRAP**
300M then Max Reps
Broad Jumps in Remainder
**2 minute rest**
3 Min AMRAP
300M then Max Reps
Knees to Elbows in Remainder