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FRIDAY Velocity

7
Jun

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

9 Minute EMOM

Min 1: Row 30 Seconds

Min 2: 10 Pendulums

Min 3: 3 Wall Climbs or Hold Plank

Strength/Core

Romanian Deadlift (4×6)

Two Dumbbells in Each Hand

GHD Back Extensions (4x 8-12 reps)

Or Supermans

Metcon (Time)

4x Plank Hold 60 Seconds

Metcon

Metcon (AMRAP – Reps)

EMOM x 16

Min 1: 12 Wall Balls

Min 2: Bear Crawl 50ft

Min 3: 14 Alternating Leg V-Ups

Min 4: Ski 12/9 Calories (advanced 16/12)

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