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FRIDAY VELOCITY

25
Oct

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

T-Spine opener/shoulder prep (No Measure)

30 Jumping Jacks

3 1-arm reach overhead while holding bottom of squat

5 Forward Lunge with OH Reach each side

10 Kneeling T-Spine Diagonals Each

15 Band Pull Aparts

10 Band Shoulder Press

15 Band RDL

10 Pushups

6 Squat Jumps

Metcon

Metcon (AMRAP – Reps)

100 Wall Ball Shots

Every Minute On the Minute

3 Burpees

For the remainder of 15 Minutes

Row, Ski or Bike for Calories
Score is Wallballs completed plus Calories. Burpees don’t count! Start Burpees at 1:00

Advanced 150 Wall Balls

Cash Out

Pullup and Dip 3×3-5 reps

OR

Skill work for pullups/dips

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