FRIDAY Velocity

CrossFit Momentum – VELOCITY


Glute Prep (No Measure)

With a small band under knees:

Forward walk (knees out 1/4 squat)

Backward Walk

Side step left

Side step right

15 Squats

Then without Band:

Monster Walks

Walking Pigeon

Spiderman Lunge

Walking Quad Stretch

30 Toe Reach Crunch


Metcon (Weight)

3 sets:

25ft KB Overhead Walking Lunge

40 single unders at a easy pace

10 Tempo Sandbag/Ball Hug Squats@ 50X1

20/15 cal ski erg easy to moderate pace

Rest 1:00 after each set


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

30 Jump Rope

20 WallBall Shots

10 Strict Pullups or Ring Rows

Categories: WOD

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