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MONDAY Day 7

9
Apr

MONDAY Day 7

CrossFit Momentum – VELOCITY

4:30PM

Warm-up

Warm-up (No Measure)

3x

30 Second Jumping Jacks

30 Second Air Squats

30 Second Inchworms

30 second Bar Hang

Metcon

One full tabata of each movement before switching

Tabata Ring Rows (AMRAP – Reps)

Tabata Burpees (AMRAP – Reps)

Tabata Ski Erg (Calories)

Tabata Overhead Squats (AMRAP – Reps)

Perfect technique Only. PVC, Weighted PVC or Empty Barbell.

Tabata Plank (No Measure)

For added difficulty, hold superman during the “rest”

7:30PM

Warm-up

Warm-up (No Measure)

Row/Bike/Ski 2 Minutes

Then:

Hook Green band on pullup bar

2x 30sec Each side

1) “Elbow in” Shoulder Stretch

2) Banded Lat Stretch

Hook band at hip height

60 seconds each side

1) Banded Hamstring Stretch

2) Banded Samson Stretch

Strength/Core

Single Arm Farmer’s Carry (3x 25ft each arm – Heavy Kettlebell)

Alternate Farmer Carry set with

3×8 Pushups – Deficit/weighted if necessary

3×15-30 second Plank Hold

Metcon

Metcon (Time)

20 Box Step Ups (w/weight if possible)

20 Russian KB Swings

300m Row/Ski

Rest 2 Minutes

20 Box Step Ups (w/weight if possible)

20 Russian KB Swings

300m Row/Ski
Each round to be done with intensity. Find a box height/weight that is appropriate to continue moving.

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