FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

Ankle/Calf Prep

Then:

20 Face Pulls

10 Scap Pullups

10 Hollow Rocks

10 Kip Swings

10 Supermans

10 Leg Swings Each Way

10 Wall Facing Squats

10 Samson stretch

Metcon

Metcon (Time)

Teams of 3:

100 DB Hang Cleans

100 Calorie Row, Ski or Bike

100 DB Front Squats

100 Ring Rows

100ft Overhead Lunges Each

Switch Any Time, 1 person working at a time

Categories: WOD

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