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THURSDAY VELOCITY

7
Nov

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Foam Roll Warm Up (No Measure)

Full Body

Red band shoulder prep (No Measure)

10-15 reps of Each

Banded Pullaparts Overhead

Banded Pullaparts to Chest

Banded Pass Throughs

Banded Strict Press

Banded lat side stretch

Banded High Pulls

Banded RDLs

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

1, 2, 3, 4, 5, etc reps of:

DB Push Press

Air Squats
Advance may use DBs for Squats

Metcon (AMRAP – Rounds and Reps)

Rest 3 Minutes

7 Min AMRAP:

1, 2, 3, 4, 5, etc Reps:

Pushups

Ball Slams

V-Ups

Accessory

Kang Squats (5×5)

Good Morning to Squat – Controlled w/Barbell/weights

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