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)
3 Rounds:
Row/Ski 400m or Bike .6 miles
10 Burpees
400m Run
Metcon (Weight)
Rest 5 Minutes
Sled Pull or Push 5x each, building