CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
2x:
10 Knee Hug to toe Touch
10 Hamstring Stretch
10 Crossbody Reach
10 Quad Stretch
10 Samson Stretch.
Then : 3 Minutes Double Under Skill
Metcon
Metcon (Time)
4 Rounds:
15 KB Sumo Deadlifts
30ft Walking Lunge
30 Jump Rope
At completion, Rest 3 Minutes
5 Minutes Max Effort Row, Bike or Ski (Calories)
Rest 3 Minutes
5 Minutes Max Effort Row, Bike or Ski (Calories)
Cash Out
Metcon (No Measure)
50 Reps Diagonal Crunches
25 Supermans
50 Flutter Kicks
25 Hollow Rocks
50 Lateral Heel Taps