FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

KB Warmup (No Measure)

10 Alternating arm KB Swing (Choose Loading)

10 KB Squat Left

10 KB Squat Right

10 KB RDL Left

10 KB RDL Right

10 KB Push Press L

10 KB Push Press R

x2

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

1000m Row

100 Jump Rope

400m Run

30 Russian KB Swings

20 Goblet Squats

Cash Out

ROMWOD and Abs (No Measure)

Choose a ROMWOD from our account (romwod.com) for time that fits class.

Then Ab Cashout

Categories: WOD

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