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
Metcon
Metcon (Distance)
24 Minute AMRAP
Accumulate max meters on row, ski, bike, & run.
Rules: Must go at least 400m on each (or 1.2km bike)
Bike counts as 400m per 1.2km
Can be done in any order
Accessory
300 Reps Abs
Coach to Lead