CrossFit Momentum – VELOCITY
Warm-up
Warm-up (No Measure)
Calf/Ankle Prep, Couch Stretch
Hinshaw Runners Warm Up (No Measure)
high-knee karaoke, over the hurdle, knee to chest, figure four, Sampson Stretch, torso twist, toe touch, high knees, butt kicks, straight leg, sidestep and sidestep jumping jack, toes-out walk, toes-in walk, walk on heels, walk on toes, walk on outside of foot, walk on inside of foot
Metcon
Metcon (6 Rounds for reps)
3 Minute AMRAP
Run 50m Shuttles
Rest 90 seconds
3 Min AMRAP
30 Jump Rope
20 Wall Balls
Rest 90 seconds
3x