CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
3 Rounds:
Row, Ski or Bike 2 Minutes, then:
10 Over the Hurdle Steps Forward/Back
6 Inchworms
5 1-legged hinging hamstring stretch each
5 Lunge with Elbow drop and overhead reach each side
10 Lying Open Book Stretch Each Side
10 Pendulums
Lying Knee Hug Stretch 30 seconds per side
Metcon
Metcon (5 Rounds for distance)
4:00 AMRAP, rest 3:00 after each round
Bike, Ski or Row 30/20 Calories
20 Ball Slams
AMRAP Shuttle run in remainder
Advanced: 35/25 Calories and 30 Ball Slams
Cash Out
Metcon (No Measure)
Coach Led Cool Down