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SATURDAY VELOCITY

5
Apr

SATURDAY VELOCITY

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

Conditioning/Skill

400m Run (Time)

Max Effort 400m Run
Rest 3 Minutes between Efforts

400m Run (Time)

Max Effort 400m Run

Metcon

1 Min Rest Between Efforts

2 Min Max Burpees (AMRAP – Reps)

2 Min Bike for Calories (Calories)

2 Minute Max Toes to Bar (AMRAP – Reps)

2 min Jump Rope (AMRAP – Reps)

Max Double Unders or Singles in 2 Min

2 Min Max Step Ups (weighted or unweighted) (AMRAP – Reps)

Record weights/height. Count total reps

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