CrossFit Momentum – VELOCITY
Warm-up
Dynamic Stretching (No Measure)
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Metcon
Metcon (AMRAP – Rounds)
16 Minute EMOM:
Int 1: 18 Air Squats
Int 2: 12 Alternating DB Snatch
Int 3: 6 Burpee Pullups
Int 4: Ski 30 Seconds for Calories
Accessory
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
10 Rounds**