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MONDAY VELOCITY

6
May

MONDAY VELOCITY

CrossFit Momentum – VELOCITY

Warm-up

Warm-up (No Measure)

3 Rounds

250m Row

5 Inchworm with pushup

5 1/2 kneeling DB Press Each Arm

Weightlifting/Strength

Alternate movements.

Single Arm Dumbell Press (3×8 )

From Seated Position

Top of Pullup Hold (3x 30-45 seconds)

Scale with feet on box, advanced with a chest to bar hold.

Metcon

Metcon (Time)

3 Rounds:

Run 200m

10 Reverse Step Lunges Each Leg (with KB)

10 Knees to Elbows

Rest 1 Minute

17 Minute Time Cap

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