CrossFit Momentum – VELOCITY


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 (5 Rounds for calories)

Every 3 Minutes for 5 Rounds

5 Burpees

7 Air Squats

20 seconds Max Cals

Walk until end of minute 2, then rest. Each round As fast as possible.


Metcon (Time)

Running Challenge

5 Rounds:


Rest 30 Seconds

The challenge is to finish each round within 5 seconds of the 1st round.

Categories: WOD

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