FRIDAY VELOCITY

CrossFit Momentum – VELOCITY

CLASS CHOICE VELOCITY WOD OR OPEN WOD

Warm-up

Warm-up (No Measure)

Green band Lat stretch on rig – Hamstring Floss

Ski 12-15 Cals at Moderate Pace

THEN:

2 Rounds:

10 PVC/Band Lat Pull Downs

5 KB High Pulls Each Side

5 Bottoms Up Press each Side

10 KB RDL

10 Leg Swings Each Way

10 Scorpions Each Way

THEN:

Ski 12-15 Cals at Fast Pace

Warm up Empty bar with C&J or Snatches then work to working weight. Find your burpee strategy.

Then, 5 minutes before you begin, at a fast pace

5 G20

5 Bar Facing Burpees

3 G20

3 Bar Facing Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15 Russian KB Swings

15 Wall Ball Shots

10 Hanging Knee Raises

400m Run, Row, or Ski

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Categories: WOD

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