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MONDAY VELOCITY

11
Mar

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Shoulder/OH Prep (No Measure)

100 Single Unders

20 Pass Throughs

10 Weighted PVC/15lb bar Good Mornings to Squat

10 Behind the neck Press

10 Overhead Squat

10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Row 2 Minutes if Calves sore from 18.3

Weightlifting

Shoulder Press (Deload week: 5@40%, 5@50% 5@60%)

Metcon

Metcon (3 Rounds for reps)

• 5 Minute AMRAP (“round 1”):

12 Step Ups (unweighted)

8 Squat Jumps

4 Pullups

-Rest 2 Minutes-

• 5 Min AMRAP (“round 2”)

12 Ring Rows

8 Air Squats

4 Box Jumps

-Rest 2 Minutes –

• 5 Min AMRAP (“round 3”)

12 Weighted Step Ups

8 Goblet Squats

4 Ring Rows (Feet elevated) or Strict Pullups

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