CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
200m Run
Arm Circle & Full Body Warm Up
400m Run
Metcon
Metcon (4 Rounds for reps)
3 Minute AMRAP, 1 Minute Rest x 4
20/16 Calories
50 Jump Rope
10 Hanging Knee Raises
Accessory
3x:
Bent Over Row x 8-10 reps
Banded Tricep Push-Down x 12-14 reps
Alternating Arm DB Bench 8-10 Total Reps, keep other arm locked out position