Friday velocity

CrossFit Momentum – VELOCITY


Prone Pre-Hab and Glute activation (No Measure)

20 Squat Jacks

10e Fire Hydrant

10 Prone “I” Raises

10e Kneeling forward hip circles

10 Prone “Y” Raises

10 e Kneeling Backward Hip Circles

10 Prone “T” Raises


Back Squat (5@40%, 5@50%, 5@60%)


Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP with partner:

Partner A

21 Russian Twists

15 goblet squats

9 DB push press

Partner B

Bikes for calories while partner A completes one round then switch

Categories: WOD

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