MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Prone Pre-Hab and Glute activation (No Measure)

20 Banded Air Squats

10e Fire Hydrant

10e Kneeling forward hip circles

10 e Kneeling Backward Hip Circles

10 “I” Raises

10 “Y” Raises

10 “T” Raises

Mobility of Choice

Metcon

Metcon (Time)

20-15-10 Reps:

-KB Swings

-Goblet Squats

*Rest 2 Min

20-15-10:

-Calorie Row

-Bike or Ski

*Rest 2 Min

400-200-100m Run

40-30-20 Jump Rope

Accessory

Metcon (Weight)

4x

16 Alternating Leg V-Ups

8 Front Rack Step ups Total

8-12 Clams or Banded Clams each side

MONDAY September 30, 2019

CrossFit Momentum – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch Each Side 1 Min

Run 400m

Banded Knee WarmUp

Calf/Ankle Prep

Weightlifting

Back Squat (4×6, increasing weight)

E3M Start at 60% of 1RM. Note all 4 sets in comments.

Metcon

Metcon (Time)

For Time:

Row 1000m

150ft 1 Arm Overhead Walking Lunge (50/35)

HS Walk 100ft