CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Walking Dynamic Stretches:
Lunge w/twist
Low Lateral Walk Each Way
Hands overhead Squat and turn
Hamstring Stretch
Lateral Lunges
Reverse Lunge with overhead Reach
Inchworm to Down Dog
Quad Stretch
Monster Walks
Metcon
Metcon (8 Rounds for time)
Every 4 Minutes for 4 Rounds:
Row 500m
15 WallBalls (25 for advanced)
Rest 5 Minutes
Every 4 Minutes for 4 Rounds:
Ski or Bike 35/25 Calories
15 KB Swings (25 for Advanced)
Cool Down
Legs up on wall