Call Us: (845) 348-1110

FRIDAY VELOCITY

1
Nov

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

30 sec on 30 off x 3 each

Ring Rows

Pushups

KB Swings

Row/Bike or SKi

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

2, 4, 6, 8, 10 reps of:

Strict Pullups

Burpee Broad Jumps

DB Snatch Each Side

10x jump rope of that round
**Example on the jump rope. At the end of the round of 4’s, 40 jump rope. At the end of the round of 10’s, 100 jumps.

Metcon

Metcon (Time)

Row of Undisclosed Length 🙂

2k Row (Time)

Max Effort 2k Row

Leave a Reply