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FRIDAY VELOCITY

6
Jun

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

PVC Warm Up (No Measure)

With a weighted PVC or PVC

10 Pass Throughs

5 Around the World Each side

10 Back Squats

10 Twists each direction

10 Good Morning

10 Leg Swings Each Way

10 Reach down and Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

0:00-10:00:

AMRAP 200m Run

12 Calorie Row, Ski or Bike

Metcon (Calories)

10:00-20:00

Row, Ski or Bike for Calories

Metcon (AMRAP – Rounds and Reps)

20:00-30:00

AMRAP 200m Run

12 Calorie Row, Ski or bike

Accessory

Barbell Row (Prone Row 3×8)

Seated DB Press (Dumbbell Shoulder Press (3x8e))

3x Max Effort Top of Pullup Hold

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