CrossFit Momentum – VELOCITY
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
Metcon (5 Rounds for calories)
Every 3 Minutes for 5 Rounds
7 Air Squats
20 seconds Max Cals
Walk until end of minute 2, then rest. Each round As fast as possible.
Rest 30 Seconds
The challenge is to finish each round within 5 seconds of the 1st round.