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FRIDAY VELOCITY

25
Apr

FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Cindy + Ankles up. Warm Up (No Measure)

Run: 200M

2 Rounds of Cindy (Easy Pace – Warm-up)

Warm-up – Mobility/Stability

Movement – Ankles Up

Ankles

Knees

Hips

Trunk (Rotation/flexion/Extension

Shoulders

Wrists

Neck

Active Quad Stretch

Metcon

Metcon (Time)

Row 500m

Accumulate 3 Minute Wall Sit

Row 750m

Accumulate 2 Minute Handstand Hold (no more than 30 seconds at a time)

Row 1000m

Accumulate 1 Minute Hollow Hold

Conditioning/Skill

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
***6 rounds ONLY – Not 12

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