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
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
Farmer Carry 50m
Lunge 25m (unweighted)
Run 75m
10 Manmakers
Accessory
1 Min on 1 Min Off for Calories (6 Rounds for reps)
Row Ski or Bike
6 Rounds