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FRIDAY VELOCITY

11
Apr

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

10 Hollow Rocks

10 Arch Rocks

High Hips Bear Crawl Forward and Backward.

10 Inchworm to Pushup.

10 ring rows. 30 Second Wall Sit Hold x 2

Then, Banded Shoulder Mobility on rig.

Metcon

Metcon (5 Rounds for calories)

3 Minute AMRAP

15 PushUps

20 Step Ups

Max Reps Calories Ski Bike or Row

1 min rest after each Round

Cash Out

Run technique then 600m Jog

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