CrossFit Momentum – VELOCITY
Warm-up
Glute/Hamstring Prep (No Measure)
200m Run/Row or Ski
10 Fire Hydrants Each Side
10 Toe Reach Crunch
10 Alternating Bird Dogs
10 Inchworm to Pushup
10 Leg Swings Each Way
5 Standing Pigeon Each Side
1 Minute Box Pigeon Each Side
2×30 Second hamstring stretch on box each side
Metcon
Metcon (Time)
70 Calorie Row
60 Lateral Jumps over KB
50 Russian KB Swings
40 Russian Twists w/medball
30 Double Dumbbell Deadlifts
20 Ball Slams
10 Over Unders
Cash Out
Coach’s Choice