CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Row or Ski 1000m
10 Hamstring stretch each leg
20 Pendulums
10 Scorpions
15 V-Ups
Weightlifting
Deadlift (5@40%, 5@50%, 5@60%)
Metcon
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP
50 Jump Rope
15 Ball Slams
10 Knees to Elbow