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FRIDAY VELOCITY

6
Dec

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds:

Row, Ski or Bike 2 Minutes, then:

10 Over the Hurdle Steps Forward/Back

6 Inchworms

5 1-legged hinging hamstring stretch each

5 Lunge with Elbow drop and overhead reach each side

10 Lying Open Book Stretch Each Side

10 Pendulums

Lying Knee Hug Stretch 30 seconds per side

Metcon

Metcon (5 Rounds for distance)

4:00 AMRAP, rest 3:00 after each round

Bike, Ski or Row 30/20 Calories

20 Ball Slams

AMRAP Shuttle run in remainder
Advanced: 35/25 Calories and 30 Ball Slams

Cash Out

Metcon (No Measure)

Coach Led Cool Down

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