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FRIDAY VELOCITY

28
Jun

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

8 Alternating Med Ball Pushups

8 Med Ball Squats

8 Med Ball Push Press

8 Med Ball Swings (Like a KB Swing)

8 Russian Twists Each Side

Weightlifting/Strength

DB Bicep Curls (4×6, 3 second descent – Perfect form)

Both arms at same time

Dumbbell Bench (4×6, 3 second descent )

Both arms together

Toe Reach Crunch (4×12 -weighted – hold dumbbell with both hands)

Metcon

Metcon (Time)

10 Rounds:

5 Pushups

10 Squats

100m Run

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