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FRIDAY VELOCITY

20
Dec

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm Up #4 (No Measure)

25m DB Overhead Carry Each Arm

10 Bent Over Rows (Hold both heads of DB)

10 Squats holding DB out in front

10 Toe Reach Crunch

5 Lunge with Twist each Side

Accessory

Metcon (No Measure)

30 second handstand hold

30 second hollow hold

30 second top of dip hold

30 second arch hold

Rest 30 seconds between, 3x at each station
Handstand Hold may be substituted with DB Overhead Hold. Top of dip hold may be done on rings, stantions or two boxes

Metcon

Metcon (Time)

4 Rounds:

10 Light Weight DB Squat Jumps

10 Alt Dumbbell Step-ups (same DBs)

10 Jumping Lunges

**2 Minute Rest**

4 Rounds

12 Wall Balls

12 Med Ball Swings (like a Kb Swing)

12 Medball Situps

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