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MONDAY VELOCITY

18
Mar

MONDAY VELOCITY

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

Shoulder Press (5@ 65%-5@ 75% 5+ @ 85%)

Add 5lbs to “Working Max” from last cycle then base numbers off that.

Alternate with Hanging Knee Raises x 5-8 per set.

Metcon

Metcon (AMRAP – Reps)

2 minutes at each station, 1 min rest between

Station 1: Calorie Ski

Station 2: Wall Balls

Station 3: Reverse Sled Drag (add plate push if more than 10 in class)

Station 4: Burpees

Station 5: Bike for Calories

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