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WEDNESDAY VELOCITY

9
Jul

WEDNESDAY 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
Ankle/Calf Mobility

Conditioning Test -Row/Run/DU (3 Rounds for time)

3 Rounds, each for time, rest 3 Minutes after each:

500m Row

600m Run

50 Double Unders
*Use the 600m loop around the block as Rx run

Cash Out

Metcon (No Measure)

Three sets of:

8-15 Suitcase crunch to V-Up Complex

Rest 45 seconds

8-15 Rower Pike Ups

Rest 45 seconds

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