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FRIDAY Day 12

16
Apr

FRIDAY Day 12

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

5 Step Ups Each Leg (Box or Plate)

7 Squats

9 PVC Passthrough

Weightlifting

Shoulder Press (1RM or 5×3)

Metcon

Metcon (Time)

21-15-9

KettleBell Swings

Sit-ups

100m run/walk after each round

Cash Out

Metcon (Time)

Team 30/50/75/100 Calorie Bike

Calorie Count depends On Team numbers

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