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FRIDAY Velocity

2
May

FRIDAY Velocity

CrossFit Momentum – VELOCITY

Warm-up

Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch
Plus Ankle Prep

Accessory

Front Rack Lunge (Reverse Step Lunges *31X1 x 3 each leg )

-Hold active position at bottom – can hold DBs or Hold Front Rack

Back Squat (Tempo Back Squat 33X1 x 3 )

(Can be done with Barbell – Front Rack KBs if not using barbell)

L-Sit (3x Max effort Hanging L-Sit (bars or rings))

Metcon

Metcon (AMRAP – Reps)

2 Rounds of each, rotate continuously

40 seconds on, 20 seconds rest:

Ski Cal

Bike Cal

Shuttle Run (16ft)

Row Cal

Rest 3 Minutes

Metcon (AMRAP – Reps)

2 Rounds of each, rotating continuously

40 seconds on, 20 seconds rest:

Burpee

Shoulder Taps from Plank or handstand

Lateral Lunge Steps, alternating

Russian Twists

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