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
Metcon
Metcon (Time)
With a Partner:
10 Rounds Each or AMRAP 26 Min:
100m Run
100m Row
100m Ski or Bike 7/5 Cals
Rest while partner does a full round
*reset machines for partner
26 Minute Time Cap
Cash Out
Warm-up (No Measure)
Athlete Vote