CrossFit Momentum – VELOCITY
Warm-up
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
https://www.youtube.com/watch?v=VW42KKmjEZY&list=RDQMsW4sjBv66AU
Ankle/Calf Mobility
Conditioning Test -Row/Run/DU (3 Rounds for time)
3 Rounds, each for time, rest 3 Minutes after each:
500m Row
600m Run
50 Double Unders
*Use the 600m loop around the block as Rx run
Cash Out
Metcon (No Measure)
Three sets of:
8-15 Suitcase crunch to V-Up Complex
Rest 45 seconds
8-15 Rower Pike Ups
Rest 45 seconds