CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Metcon
Metcon (AMRAP – Reps)
20 Minute EMOM
Min 1: 14/11 Calorie Row
Min 2: 12 KB Swing to Squat
Min 3: AMRAP SitUps
Min 4: 20 Ski Erg Pulls for Max Cals
Cash Out
Warm-up (No Measure)
Jog 400m