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FRIDAY Velocity

16
Aug

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

Mobility

Pigeon on box.

Weightlifting

Back Squat (6×3)

3 second descent, 2 second at the bottom, Fast up – Work on driving straight out of squat without bounce

Box Jumps (3 reps in between squat sets)

Advanced make them HIGH

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

Farmer Carry 50m

10 V-Ups

Run 200m

Rest 2 Minutes

Metcon (Time)

1 Round for Time:

Farmer Carry 50m

10 V-Ups

Run 200m

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