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FRIDAY VELOCITY

2
Aug

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Red band shoulder prep (No Measure)

Banded Pullaparts Overhead

Banded pullaparts to chest

Banded pass throughs

Banded strict Press

Banded lat side stretch

Strength/Core Superset

Tall Kneeling KB Press (4×6 each side, 3 second descent)

Reverse Sled Drag (4x50m )

Hanging Leg Raise (4×10)

Metcon

Metcon (Time)

10 DB Shoulder Press

20 Russian Twists

400m Run

15 DB Push Press

20 Russian Twists

400m Run

20 DB Push Jerks

20 Russian Twists

400m Run

Rest 2 Minutes

2 Minutes Max Effort Pushups (AMRAP – Reps)

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