CrossFit Momentum – VELOCITY
Warm-up
Dynamic Stretching (No Measure)
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Metcon
Rest 1-2 minutes between tabatas to enter scores into WODIFY
TABATA ROW (CAL) (Calories)
Tabata Ski Erg (Calories)
Tabata Bike (Calories)
Tabata Ball Slams (AMRAP – Reps)
30/20#
Accessory
5k a Day (Time)
Athlete choice 5k
Or if not in the challenge, 10 Minute Cool down on row, ski or bike or Jog