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Friday Velocity

22
Mar

Friday Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #1 (No Measure)

5-8 Minute Foam Roll

Then:

10 Calorie Row/Bike or Ski

10 Pass Throughs

5 Inchworm to Pushup

5 Scorpions each side

10 2 Point Squats

Weightlifting

Back Squat (5@65%, 5@75%, 5+@85%)

Add 5-10 lbs to 1RM before finding 90% (working max) to base percentages off.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

3,6,9,12,15,18,etc of:

Weighted Situps (25/15lb plate)

KB Swings

Goblet Squats

*30 Jump Rope after each set

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