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)

Partner WOD

**Cash in 100 Jump Rope

Then:

50-40-30-20-10

KB Swings

Wall Balls

Calories of Choice

**Cash Out 100 Jump Rope

Cool Down

RomWOD

Categories: WOD

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