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FRIDAY VELOCITY

20
Jun

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2x:

10 Knee Hug to toe Touch

10 Hamstring Stretch

10 Crossbody Reach

10 Quad Stretch

10 Samson Stretch.

Then : 3 Minutes Double Under Skill

Metcon

Metcon (Time)

4 Rounds:

15 KB Sumo Deadlifts

30ft Walking Lunge

30 Jump Rope

At completion, Rest 3 Minutes

5 Minutes Max Effort Row, Bike or Ski (Calories)

Rest 3 Minutes

5 Minutes Max Effort Row, Bike or Ski (Calories)

Cash Out

Metcon (No Measure)

50 Reps Diagonal Crunches

25 Supermans

50 Flutter Kicks

25 Hollow Rocks

50 Lateral Heel Taps

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