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FRIDAY VELOCITY

20
Sep

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Row/Ski or Run 400m then w/long purple band:

10 behind the neck Pullaparts

10 Pullaparts

10 Shoulder Press

10 Upright Row

10 Thrusters

20 Good Mornings

Weightlifting/Strength

Tempo 5 second descent, 1 second ascent – alternate movements

Bent Over Row (4×12)

DB Reverse Flys (4×12)

Dumbell High Pull (4×12)

Metcon

Metcon (Time)

60 Jump Rope

50 Walking Lunges Steps

40 KB Swings

30 Calorie Row, Ski or Bike

20 Knees to Elbows

10 manmakers

Cash Out

Coach’s Choice

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