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
Metcon
Metcon (5 Rounds for calories)
Every 3 Minutes for 5 Rounds
5 Burpees
7 Air Squats
20 seconds Max Cals
Walk until end of minute 2, then rest. Each round As fast as possible.
Accessory
Metcon (Time)
Running Challenge
5 Rounds:
200m
Rest 30 Seconds
The challenge is to finish each round within 5 seconds of the 1st round.