THURSDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

10 Inchworm to PushUp, Lateral Plank Walks, Crab Walks, Bear Crawls, Spiderman Walk, Duck Walk, Frog Hops

Run 100m between each movement

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP, rest 1 Min after each round:

5 Pushups

10 Weighted Step Ups

5 Strict Dips

15 Wall Balls

50m Sled Pull or Push (light weight)

Accessory

250 Abs

THURSDAY May 23, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30 Banded Face Pulls (purple)

20 Banded Good Mornings (blue)

10 Banded Lat Pull Downs (purple)

10 Lateral Steps each way (purple band on feet, criss crossed to hands)

Weightlifting

Deadlift (5×6@70%, w/maximum rest 30-45 seconds between sets)

Weighted Step-ups ( 3×12 Barbell Step Ups total, Alternating.)

Metcon

Metcon (Time)

5 Rounds

10 Power Clean (135/95#)

30 Double Unders