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MONDAY VELOCITY

12
Nov

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30 Second Bar Hang or Bar Hanging L-Sit/Knee Raise hold

6 Wallballs

9 KB Swings

250 meter Ski

Accessory

Metcon (No Measure)

4 Minute AMRAP for Quality

10 Hollow Rocks

10 Bird Dogs

10 Leg Lifts (Hands on Stantion)

10 Flutter Kicks Each Leg

10 Alternating Leg/Arm Supermans

Immediately into:

2 minute plank total (Example: 2 min straight or 4x30s)

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