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

Metcon

Metcon (Time)

Accumulate 1 min Plank

20 Mountain climbers

30 Air Squats

Accumulate 2 min HS Hold

30 Mountain climbers

40 Air Squats

Accumulate 3 min Wall Sit Hold

40 Mountain climbers

50 Air Squats

Accessory

Bulgarian Split Squat (3×8-12)

Romanian Deadlift (3×8-12)

GHD Back Extensions (3×8-12 Reps (2 sec pause at top) or Good Mornings )