CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
10 Hollow Rocks
10 Arch Rocks
High Hips Bear Crawl Forward and Backward.
10 Inchworm to Pushup.
10 ring rows. 30 Second Wall Sit Hold x 2
Then, Banded Shoulder Mobility on rig.
Metcon
Metcon (5 Rounds for calories)
3 Minute AMRAP
15 PushUps
20 Step Ups
Max Reps Calories Ski Bike or Row
1 min rest after each Round
Cash Out
Run technique then 600m Jog