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FRIDAY VELOCITY

10
Jan

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Warm Up 6 (No Measure)

3 rounds:

25ft High Knees

5 Burpee

25ft each direction: Side Shuffle

5 Squat Jump

25ft Backpedal

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

15/12 Calories

15 Goblet Squats

15 Mountain Climbers Each side

Rest 2 Minutes

Accessory

Metcon (Distance)

30 on 30 off x 6 rounds:

Burpee Broad Jump for Max Distance.

Start rounds where you left off. Count total ft jumped.

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