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FRIDAY VELOCITY

13
Jun

FRIDAY VELOCITY

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 (Time)

5k Friday!!

Choose 2

Row, Ski or Run 5k or Bike 10k

One should be hard effort, the other a recovery.

Class can choose and do same or individuals may choose.

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

5k Ski (Time)

10k Bike (Time)

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