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FRIDAY VELOCITY

14
Jun

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

30 seconds Jump Rope

8/8 single leg lateral hops

15 PVC Pass Throughs

5/5 Plank Arm/Leg Lifts

Strength/Core

Tall Kneeling KB Press (Alternate arms 4×6 each)

Banded Face Pull (4×20)

Metcon (AMRAP – Reps)

Hollow Hold Flutter Kicks 4×30

Metcon

Metcon (Calories)

12 Min EMOM:

Min 1: Row Hard 30 Seconds

Min 2: Ski Hard 30 Seconds

Min 3: Bike Hard 30 Seconds

Min 4: Rest

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