CrossFit Momentum – VELOCITY
Deadlift WarmUp (No Measure)
Row 3 Minutes
20 Pendulums
10 Scorpions
Scorpion Shoulder Stretch
10 V-Ups
Box Pigeon
Box Hamstring Stretch
Box Shoulder Mobility
Metcon
Metcon (Time)
5 rounds for time of:
10 Sumo Deadlift High Pull
15 Goblet Squats
60 Jump Rope or 250m Row
Accessory
Metcon (Weight)
Double Dumbbell Front Squat 3×4-6 with a 53X1 tempo
Double Dumbbell Lunge 3×6 each (may hold at side)
Weighted Sit up (with Dumbbell at chest), feet may hook under weights 3×15