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FRIDAY VELOCITY

10
May

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

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Weightlifting/Strength

Romanian Deadlift (4×6)

Double Dumbbell RDLs

Toe Reach Crunch (4×15)

Split Squat (3×6 Each Leg)

Add Dumbbells for advanced athletes

Metcon

Metcon (3 Rounds for reps)

Every 4 minutes

Run 200m

15 Russian Twists (with Wallball) each side

15 Ring Rows

AMRAP Ball Front Squats in remainder
Advanced – run with Medball

Record total squats only

Rest 2 minutes after each round

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