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LONI DAY!

9
Apr

LONI DAY!

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Plank Hold 30 Seconds

10 Deep Lunges

3 Wall Walk Ups

45 second Plank Hold

10 Deep Lunges

2 Wall Walk Up

1 Minute Plank Hold

4 Deep Lunges

1 Wall Walk Up
Then: Burpee Waterfall

Metcon

Loni’s 70th Birthday WOD! (Time)

Partners Complete:

2 Rounds:

70 Box Jumps

70 Jump Rope (Each, may work at same time)

70 KB Deadlifts -(Barbell for Loni)

70 Second HS Hold (Each)

70 Power Cleans (DBs – Barbell for Loni)

*70ft Farmers Carry After each movement
One Partner Working at a time, unless noted. Split reps unless noted.

30 Minute time Cap

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