FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ladder drills, then Small Banded Squat Warm Up

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

Run 200m

10 Medicine Ball Cleans

40 Jump Rope

60ft Single Arm Overhead Carry

Switch at 30ft

Accessory

Front Rack Lunge (Reverse Step 3×3 Each leg)

Can hold DBs or Hold Front Rack

Back Squat (3 Sets Tempo Back Squat 31X1 x 3)

3x Max effort Hanging L-Sit (bars or rings)

Categories: WOD

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