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THURSDAY VELOCITY

3
Oct

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Metcon

Metcon (Time)

70 Calorie Row

60 Lateral Jumps over KB

50 Russian KB Swings

40 Russian Twists w/medball

30 Double Dumbbell Deadlifts

20 Ball Slams

10 Over Unders

Cash Out

Coach’s Choice

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