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FRIDAY VELOCITY

4
Oct

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3x:

Ski or Bike 1 Min,

5 DB High Pull Each Side,

5 DB Half Kneeling Press Each Side,

3 Turkish Situp Each Side (1/2 turkish getup)

Metcon

Metcon (AMRAP – Reps)

EMOM x 25

Min 1: 7 DB Burpees

Min 2: 12/9 Cal Ski

Min 3: 5 Turkish Situps Each Side

Min 4: Bike 12/9 Cals

Min 5: Rest
Scale reps if needed to give athlete rest time within the minute.

Score all completed Minutes as 1 rep

Cash Out

Extended time Romwod, Yoga, or Foam Roll Session

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