CrossFit Momentum – VELOCITY
Warm-up
Med Ball WarmUp (No Measure)
2x
10 Med Ball Overhead Swing
10 Fire Hydrants each side
10 Med Ball Squat
10 Med Ball Pushups
10 Ball Slams
(Wall ball)
Then,
Calf & Ankle mobility
Accessory
Metcon (Distance)
3 rounds for quality of:
10 1-footed Medicine Ball Chest Passes to a partner each leg
15 Overhead Medicine Ball Toss
Note total distance ball gets thrown overhead.
Metcon
2 Mile Run, Row or Ski or 10km on bike (Time)
Remain on same movement for entire distance