Call Us: (845) 348-1110

FRIDAY VELOCITY

31
May

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Couch Stretch 90 seconds per Side

Run 200m

10 Inchworms

5 Lateral Lunges

5 Side Stretch each way (5 seconds per side)

10 Wall Facing Squats

Strength/Core Superset

Rotate through each exercise

Split Squat (4×6 each Leg)

Banded Split Squat

Metcon (Distance)

Lateral Band Walk 4x50ft Each Leg

Metcon (AMRAP – Reps)

4×15 Rotating Toe touches Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes for quality:

-5 Tempo Pushups (3 second descent)

-50ft Reverse Sled Drag or Light Sled Push 50m

-10 Plank Leg Lifts Each Side

-5 Weighted Step Ups Each Side

-Ski Erg 20/15 Calories

Leave a Reply