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
Metcon (AMRAP – Reps)
24 Min EMOM:
Int 1: Row, Ski or Bike 12/9 Calories
Int 2: 50ft Walking Lunges
Int 3: 30 Seconds of Alternating Leg V-Ups
Int 4: Row, Ski or Bike Max Calories (different machine)
Int 5: Rest
Accessory
300 Abs