SATURDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Cindy + Ankles up. Warm Up (No Measure)

Run: 200M

2 Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Movement – Ankles Up

Ankles

Knees

Hips

Trunk (Rotation/flexion/Extension

Shoulders

Wrists

Neck

Active Quad Stretch

Metcon

Metcon (Time)

3 Rounds:

Row/Ski 400m or Bike .6 miles

10 Burpees

400m Run

Metcon (Weight)

Rest 5 Minutes

Sled Pull or Push 5x each, building

Categories: WOD

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