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FRIDAY VELOCITY

29
Nov

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Med Ball WarmUp (No Measure)

2x

10 Med Ball Overhead Swing

10 Fire Hydrants each side

10 Med Ball Squat

10 Med Ball Pushups

10 Ball Slams

Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

2,4,6,8,10,12, and so on… reps of

Knees to Elbows

Burpees

Calories Rowed

Metcon (Distance)

With a Partner, 8 minute AMRAP ski for meters, alternating each 250m

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