CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2 Rounds
Row 10 Cals
Banded Lateral Walk 25′ Each Way
10 Ring Rows
15-30 Second Bar Hang
Strength/Core
Metcon (Time)
4 Rounds of each:
30 Seconds at Each Station, 15 second transition:
-Top of Pushup Hold or Handstand Hold
– Superman Hold
– Hollow Hold
– Wall Sit
Metcon
Metcon (Time)
3 Rounds:
Farmer Carry Dbl KB Each Hand 50m (outside length of parking lot)
10 Step Ups or Box Jumps
Row 500/400m
Rest 2 Minutes
No Handle Carries today 🙂