CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Ankle/Calf Prep
Then:
20 Face Pulls
10 Scap Pullups
10 Hollow Rocks
10 Kip Swings
10 Supermans
10 Leg Swings Each Way
10 Wall Facing Squats
10 Samson stretch
Metcon
Metcon (Time)
Teams of 3:
100 DB Hang Cleans
100 Calorie Row, Ski or Bike
100 DB Front Squats
100 Ring Rows
100ft Overhead Lunges Each
Switch Any Time, 1 person working at a time