CrossFit Momentum – VELOCITY
Warm-up
Dynamic Stretching (No Measure)
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Then 5 x 30 seconds on 30 seconds off building up to a sprint on Row, bike or ski.
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes x 4 Rounds:
Row 250m
50ft Overhead Walking Lunges
6 x25ft Shuttle Sprints
Rest in remainder
Extra Credit
Core Circuit. Plank 1 Min forward, 30 Seconds each Side, 1 Min back
x3