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FRIDAY VELOCITY

3
Jan

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)

Metcon

Metcon (AMRAP – Reps)

On the Clock:

0-4:00 AMRAP

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

4:00-5:00 REST**

5:00-7:00 AMRAP

Shuttle Runs (15ft=1 rep)

7:00-8:00 REST**

8:00-12:00 AMRAP

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

12:00-13:00 REST***

13:00-15:00 AMRAP

Shuttle Runs (15ft=1 rep)

15:00-16:00 REST***

16:00-20:00 AMRAP

10 Ball Slams

10 DB Push Press

10 Lateral Hops over the Ball

Cash Out

Coach’s Choice

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