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FRIDAY Velocity

13
Dec

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Partner Row warmup (No Measure)

Partner 1500m Row

– Partner 1 – Row

– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists

Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner FRIDAY!

In Teams of 2, Complete WOD Ping Pong Style

14 Minute AMRAP:

12 Toes to Bar or Hanging Knee Raises

14 DB Shoulder to Overhead

16 Ball Slams

**Rest 5 Minutes **

Metcon (AMRAP – Rounds and Reps)

Partner Death By 25ft Shuttle Run

Min 1: Partner 1 runs 25ft, tags partner 2 who runs 25ft

Min 2: partner 1 runs 25ft, tags partner 2 who runs 25ft, tags partner 1, tags partner 2.

Min 3: add one each

Both partners continue until partners can no longer get the required reps in that minute.

Cash Out

Coach’s choice

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