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FRIDAY VELOCITY

8
Nov

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Medball Partner Warm Up

10x each

Wall Ball squat n toss to partner

Lateral toss to partner

One foot chest pass to partner

Partner Situps

Metcon

Metcon (Time)

Complete in any order and break up any way:

1000m Ski

1000m Row

3k Bike

100 Wallballs

100 Situps
30 Min Cap

Accessory

PullUp Skills (AMRAP – Rounds)

Pull-Up Skill Work

8 Minute EMOM

1 – 30 Second Bar Hang

2 – :30 Arch Hold

3 – 10 Ring Row or 5 Strict Pullups or 3 Negatives (7-10 second decent)

4- 12 Banded Face Pulls

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