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FRIDAY VELOCITY

18
Oct

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2 Rounds: DB Overhead Walk 50m Each Arm, 10 Supermans, 10 Slow air Squats then: T-Spine/Lat Mobility with Foam Roller and/or Lax balls.

Metcon

Metcon (AMRAP – Rounds and Reps)

3-6-9-12-15 etc.

Lunges Each Side

KB Swings

Calorie Row, Bike or SKi

12 Minute AMRAP
Rest 3 Minutes

Metcon (Time)

12, 9, 6 For time:

Lunges Each Side

KB Swings

Calorie Row, Bike or SKi

Accessory

Metcon (Time)

Coach’s Choice!

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