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
Metcon
Metcon (Time)
5k Friday!!
Choose 2
Row, Ski or Run 5k or Bike 10k
One should be hard effort, the other a recovery.
Class can choose and do same or individuals may choose.
5k Row (Time)
Max Effort 5k Row
5k Run (Time)
Max Effort 5k Run