CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Metcon
Metcon (Time)
5 Rounds for Time:
Sled Push/Drag 50m (Heavy) or Sandbag Carry or Dbl KB front rack carry
7 RDL Each Leg
20/15 Calorie Row