CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Small Band Glute Prep Warm Up
Metcon
Back Squat (EMOM 10 – 5 Back Squats)
Warm Up for 12 min to working weight, then stay across for the EMOM
Cash Out
: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