CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row 10 strokes easy, 10 strokes medium, 10 strokes hard. Repeat x 3. Think about creating tension through the lats and core.
Then, Dynamic stretch warmup.
Metcon
Metcon (Time)
1000 m Row or Ski buy in (or 2.5km bike)
Then immediately into:
4 Rounds
10 Step Ups (total -weighted or unweighted)
15 Ball Slams
Then:
100ft Farmers Carry Using KBs or DBs (NO Handles)