CrossFit Momentum – VELOCITY
Warm-up
Cindy + Ankles up. Warm Up (No Measure)
Run: 200M
2 Rounds of Cindy (Easy Pace – Warm-up)
Warm-up – Mobility/Stability
Movement – Ankles Up
Ankles
Knees
Hips
Trunk (Rotation/flexion/Extension
Shoulders
Wrists
Neck
Active Quad Stretch
Metcon
Metcon (Time)
Row 500m
Accumulate 3 Minute Wall Sit
Row 750m
Accumulate 2 Minute Handstand Hold (no more than 30 seconds at a time)
Row 1000m
Accumulate 1 Minute Hollow Hold
Conditioning/Skill
:30 on :30 off Row (12 Rounds for calories)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
***6 rounds ONLY – Not 12