SUNDAY VELOCITY


CrossFit Momentum – VELOCITY

Warm-up

Warm Up #7 (No Measure)

2 Rounds or 6 Minutes

10 Air Squats

5 lunges each leg with a twist

10 Alternating Dynamic Hamstring Stretch

10 Downward Dog to Pushup

6-8 Leg Raises with Hands on Stantion

Metcon

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP:

12/9 Calorie Ski or Bike

15 Air Squats

*Rest 5 Minutes*

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

50 Jump Rope

15/12 Calorie Row

9 Double DB Bench or Floor Press

*Rest 5 Minutes*

Metcon (Time)

30 Dips

30 Calorie of Choice

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»