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
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Rest 6 Minutes after
2k Row (Time)
Max Effort 2k Row
Cash Out
Metcon (AMRAP – Reps)
10 Min EMOM: Coach’s Choice
Wall Balls, Abs, Ball Slams, Strict Pullups, the possiblities are endless 🙂