FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Dynamic Stretching (No Measure)

Lunge w/ twist

Knee Hug on toes

Hinge at Hip Toe Touches

Open Barn Doors

Close Barn Doors

Walking Pigeon (foot on opposite knee)

V-Ups

Supermans

Scorpions

Metcon

Metcon (AMRAP – Rounds)

16 Minute EMOM:

Int 1: 18 Air Squats

Int 2: 12 Alternating DB Snatch

Int 3: 6 Burpee Pullups

Int 4: Ski 30 Seconds for Calories

Accessory

:30 on :30 off Row (12 Rounds for calories)

30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
10 Rounds**

Categories: WOD

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