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
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
400m Run
5 Deck Squats (w/or w/o KB)
7 Pushups
9 Double DB Deadlift
**Use HSPU mats as a modification for deck squats
https://www.youtube.com/watch?v=adAnyQ3HKpo
Accessory
Metcon (Weight)
3x
20 Alternating Bird Dogs
50m Reverse Sled Drag
10 Deficit Push Up