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