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FRIDAY VELOCITY

12
Jul

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run/Row/Bike/Ski 2 Min.

Then:

Banded Warmup

Strength/Core

Metcon (Weight)

3 Rounds, not for Time:

50m Single Arm Overhead Carry Left

50m Single Arm Overhead Carry Right

100m Farmer Carry (Dumbbells or KBs)

12 Dips

Metcon

Metcon (AMRAP – Reps)

EMOM x 15:

Min 1: 5 Burpees, AMRAP Bear Crawl in remainder (Every foot counts as a rep)

Min 2: 8 KB Sumo Deadlifts, AMRAP Walking Lunge Steps in remainder

Min 3: Plank Hold or rest

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