FRIDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Glute/Hamstring Prep (No Measure)

200m Run/Row or Ski

10 Fire Hydrants Each Side

10 Toe Reach Crunch

10 Alternating Bird Dogs

10 Inchworm to Pushup

10 Leg Swings Each Way

5 Standing Pigeon Each Side

1 Minute Box Pigeon Each Side

2×30 Second hamstring stretch on box each side

Metcon

Metcon (Time)

5 Rounds for Time:

Sled Push/Drag 50m (Heavy) or Sandbag Carry or Dbl KB front rack carry

7 RDL Each Leg

20/15 Calorie Row

Accessory

ROWvember (Distance)

Categories: WOD

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