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THURSDAY VELOCITY

2
Jan

THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

10 Forward Lunges

10 Reach Up/Reach Down

10 Lateral Lunges

10 Hamstring Stretch (heel plant, hinge)

10 Reverse Lunge w/twist

10 Alternating Leg kick ups

10 Skater Lunges

10 Lateral Leg Swings

10 Sampson Lunges

10 Inchworm w/Downdog

10 Reverse Lunge w/overhead Reach

Metcon

Metcon (Calories)

5 Rounds:

Bike or Ski 20 Seconds hard

Rest 90 Seconds

5 Rounds:

Row 20 Seconds hard

Rest 90 Seconds

Accessory

Metcon (Weight)

For Quality:

10 Barbell Good Mornings (May add weight)

20 Russian Twists

5 Split Squats Each Leg

15 Barbell Good Mornings (May add weight)

30 Russian Twists

10 Split Squats Each Leg

20 Barbell Good Mornings (May add weight)

40 Russian Twists

15 Split Squats Each Leg

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