CrossFit Momentum – VELOCITY
Warm-up
Hinshaw Runners Warm Up (No Measure)
high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
200m Run
20 Russian KB Swings
20 Russian Twists
Metcon (Time)
Rest 3 Minutes
1 Round for Time:
Med Ball Run 200m
20 V-Ups
20 Burpees
Cash Out
Metcon (No Measure)
10 Minute Outside
Option 1: Run
Option 2: Sled Drags/Pushes