Call Us: (845) 348-1110

MONDAY Day 13

21
Apr

MONDAY Day 13

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

2x

200m Row/Ski/Run

5 Push Ups

5 Super Slow Air Squats

10 hanging Knee raises (sub situps)

Then:

2x25ft of each

Monster Walks

High knees or Walking High Knees

Low shuffle walk facing each direction (stay in partial squat)

Strength/Core

Alternate Movements

STRICT Pull-Ups (5×5 – Strict, Banded, Box assisted or Ring Rows)

Advanced -Strict C2B or weighted strict

Dumbbell Overhead Walking Lunge (5×10)

Scale to unweighted reverse step lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

3x

3 Minute AMRAP

10 KB Deadlifts

10 Calorie Row/Ski/Bike

Rest 1 Minute

Leave a Reply