CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Minute Row
PVC Warm Up
Banded Glute Prep
20 Pendulums, 10 Scorpions
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
Row or Ski 1000m or Bike 2.5km
50 Jump Rope
30 Situps
20 Slam Ball over Shoulder (10 reps if 100lbs or more)
Accessory
Metcon (Weight)
Weighted Hip thrusts 3×6-8
Single Leg Hamstring Curls 3×6 Each
Alternating Leg V-Ups 3×8-12