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