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FRIDAY Velocity

22
Feb

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row 500m

Dynamic Warmup

Hip Hinge Hamstring Stretch

Walking Quad stretch

Walking Pigeon

Monster Walks

Scorpions 5x each side

Weightlifting

Deadlift (5@65%, 5@75%, 5+ %85%)

Wendler Cycle week 1. Take 90% of 1RM then calculate percentages based off that number (your working max). Last set is max effort

Metcon

Class to decide on which WOD they’d like to do 🙂

Team “Welcome to the Pain Cave” (Time)

5-10-15-25-15-10-5 Calories

Ski

Bike

Row

May be done in teams of 2,3, or 4.

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

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