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THURSDAY VELOCITY

18
Jul

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Run 400m

10 Super Slow Air Squats

5 Single Leg RDL each Leg (no weight)

Run 200m

10 Super Slow Air Squats

5 Single Leg RDL each Leg (no weight)

Metcon

Metcon (Time)

5 Rounds:

Bike 15/10 Cals

10 Goblet Squats

Rest 5 Minutes

5 Rounds:

Row 15/10 Cals

10 Ball Slams
Some athletes may start on rowing part of the WOD. Scale Rounds appropriately.

Cash Out

1-Mile Run (Time)

Max Effort 1-Mile Run
Not max Effort, Jogging to recover 🙂

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