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MONDAY VELOCITY 1.1

18
Feb

MONDAY VELOCITY 1.1

CrossFit Momentum – VELOCITY

Warm-up

KB stabilizer warmup (No Measure)

2 Rounds With a KB,

5 PushPress, L/R

5 Front Rack Squat L/R

5 Thruster L/R

5 OHS L/R

80ft Overhead Walk L/R

Weightlifting

Back Squat (5 @65%, 5@75%, 5+ @85%)

Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.

Metcon

Metcon (3 Rounds for reps)

4 Minute AMRAP

30 Jump Rope

15 Wall Balls

10 V-Ups

Rest 2 Minutes

Cash Out

3x

10 Glute Bridge on ball or floor

30 second Wall Sit

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