CrossFit Momentum – VELOCITY
Warm-up
Dynamic Stretching (No Measure)
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Metcon
Rest roughly 1 mnute between – use this time to put scores in WODIFY
Tabata DB Hang Cleans (AMRAP – Reps)
Tabata Ski Erg (Calories)
TABATA Bent Over Row (AMRAP – Reps)
Tabata Bike (Calories)
Tabata Over/Unders (AMRAP – Reps)
https://iconathlete.com/video/over-under/
Can also be done stepping. Alternate directions every interval
Cash Out
Coach’s choice!