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FRIDAY VELOCITY

19
Jul

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

HFWU (No Measure)

Every 15 seconds for 3 minutes, alternate between these movements:

Jumping Jacks

Air Squats

Mountain Climbers

Squat Jumps

Then, Every 15 seconds for 2 minutes, alternate between these movements:

Front Plank

Superman Hold

Hollow Hold

Back Plank/Tabletop

SKILL WORK

Metcon (AMRAP – Reps)

EMOM x 9

Min 1: Banded with PVC Lat Pull Downs

Min 2: 8-12 Bicep Curls

Min 3: Bar Hang 30 Seconds or Hanging L-Sit Hold
Then do Below Pullup Work

Pull-ups (6 sets of 2-6 Strict)

Metcon

Metcon (Time)

5 Rounds, Rest 1 Minute after each Round:

15 Situps

10 DB Push Press Each arm

Run 200m

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