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
2 Minute Couch Stretch each Side
Accessory
Metcon (No Measure)
Every 1:30 for 12 Minutes
Plank 45 Seconds (add weight if able to)
20 Russian Twists
Metcon
Metcon (Time)
3 Rounds for Time:
100ft Walking Lunge
20 pushups
*Advanced add weight vest
**Rest 1:1 after each round
Metcon (3 Rounds for reps)
1 Min Max Cal Bike or Ski (or row if more than 8)
Rest 2 Minutes
30 Seconds max Cals
Rest 1 Min
15 Seconds max Cal