CrossFit Momentum – VELOCITY
Warm-up
Foam Roll Warm Up (No Measure)
Full Body
Small Band Glute Prep Warm Up
Metcon
Deadlift (EMOM 10 – 5 Deadlift)
Warm Up for 12 min to working weight, then stay across for the EMOM
Cash Out
1000m Row (Time)
Max Effort 1000m Row
Rest 3 minutes before 500m
500m Row (Time)
Max Effort 500m Row