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
2 Minute Couch Stretch each Side

Accessory

Metcon (No Measure)

Every 1:30 for 12 Minutes

Plank 45 Seconds (add weight if able to)

20 Russian Twists

Metcon

Metcon (Time)

3 Rounds for Time:

100ft Walking Lunge

20 pushups

*Advanced add weight vest

**Rest 1:1 after each round

Metcon (3 Rounds for reps)

1 Min Max Cal Bike or Ski (or row if more than 8)

Rest 2 Minutes

30 Seconds max Cals

Rest 1 Min

15 Seconds max Cal

Categories: WOD

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