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FRIDAY VELOCITY

21
Jun

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds

20 Banded Good Mornings

10 Sampson Stretch

10 Russian Twists Each Side

5 Kneeling DB Press each Side

Strength/Core

Reverse Sled Drag (4x50ft, increasing)

Hollow Hold (4x 30seconds )

Dumbbell Row (4×8-12)

one knee, one hand on bench

Metcon

Metcon (Time)

5 Rounds for time

Heavy Object Carry (Ball, sandbag, KBs, Plate, Dumbbells) 50ft

5 Squats with Object (or 15 without)

10 Seated DB Press

100m Run

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