SUNDAY 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
**Or row or ski or bike

Metcon

Metcon (Time)

5 Rounds or 10 Min:

15 Wall Balls

15 KB Swings

*Rest 5 Minutes*

10 down to 1 Reps or 8 Min:

Squat Jumps & Pushups

*Rest 5 Min*

27-21-15-9 Reps or 15 Min:

Row Calories

V-Ups

Cool Down

RomWOD

Categories: WOD

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