FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

DB Warm Up (No Measure)

2x

10 Single Leg RDL each

5 DB half kneeling press each (hold db in opposite hand than forward knee)

10 DB High Pull Each arm

10 Lateral Lunges holding DB

10 Calories of choice

Accessory

Metcon (Weight)

EMOM x 9

Int 1: 6-8 DB Romanian Deadlift @ 3011

Int 2: 6-8 Cossack Squats @ 3111

Int 3: Max Effort Hanging Tuck hold

Metcon

Metcon (5 Rounds for calories)

3 Minute AMRAP:

15 KB Swings

20 Step Ups

Max Reps Calories Ski Bike or Row in remainder of time

1 min rest after each Round

Beginner -10 Swings/12 step ups

Categories: WOD

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